Without goals you are unable to focus on what you want to achieve. They provide motivation and enable you to prioritise things that are most important. Goals must be worked out correctly or they will not have the desired effect.
Specific Goalsmust be specific to you and the activity e.g. “I want to improve my cardio vascular endurance by scoring 13.5 in the beep test”. NOT! “I want to get fit”.
Measurable You have to be able to measure your goals to know what progress you are making and to see if what you are doing is working. e.g 13.5 in the beep test.
Attainable/Action plan Goals must have the possibility of being reached . You also need a “plan of action” which shows how you will reach the goal.
Realistic Goals need to be within your realm of performance based on your current skill and fitness levels. They should also be performance goals e.g. make 90% of my tackles at Rugby and not outcome goals. e.g. to win Rugby.
Time frame Goals must be set within a workable time frame. They should then be assessed and new goals and time frames set. Goals then become a key motivating factor.
Short Term Goals Short term goals provide the stepping stones for achieving the long term ones. The long term goal is your desired outcome while the short term goals are performance steps along the way.
In Control Set goals that are within your control. Some aspects of sport are beyond your control and to set goals in these areas is really setting yourself up for failure
Evaluate Regularly evaluate the progress you are making towards achieving your goals. This helps to maintain focus and can be used as a motivational tool