Goal Setting and Why Athletes Should Use It

In sport, we know that the best performances aren't just about pure physical talent. Experience and preparation make a difference, and this is where goal setting comes into play. Goal setting is the process of working out what you want to achieve and setting clear of targets on how to achieve it. This simple technique can massively improve your motivation and development as an athlete and pave the way for your future success.

The Importance of Clear Goals

Making goals clear and well-defined is important. Think of this like a map. If the path is unclear and difficult to read, it can be very easy to get lost in the wilderness. However, if the map is clearly marked, easy to read, with plenty of clear checkpoints on the way; it is much easier to get to the end of the road. Clear goals give a strong sense of direction with a solid objective to aim towards. It makes the journey of development more structured and focused.

Types of Clear Goals

Goal setting is not only about setting yourself something to achieve. There are different types of goals that can help to your overall success.

Outcome Goals: the goals that you’re ultimately aiming for. Think of this as your big dream – winning that championship, Olympic medal, record, etc. These goals are great for motivation but ultimately are out of your personal control.

Performance Goals: these goals are short-term targets that improve your performances, with the aim of getting you closer to your main goal. These goals are often a set of realistic goals that you can measure with ease, e.g., concede fewer goals in the last 5 minutes of each half than last season or finish in the top 3 for the first 5 races. These goals are more in your control and can boost confidence as you improve getting closer to and hitting goals.

Process Goals: these goals are focused on the clear-cut actions you would take to hit your performance and outcome goals, e.g., complete my 6-week training block my coach has given me, or follow my specific diet plan. These goals focus on taking action to get what you want. These goals give athletes the most control. I would argue they are the most important for you to clearly define.

Using all three of these goal types can help keep you engaged and motivated through the path towards success.

SMART Goals: The Good Stuff

Use this goal setting structure to help make your goals as clear-cut as possible.

Specific: clearly set your goal. Instead of “get stronger” your goal could be “add 5kg to your squat”.

Measurable: make sure you can measure any progress you make. This allows you to see what is and isn’t working.

Achievable: set goals you know you can meet. Setting a goal that is ambitious/difficult is good to help with progression, but if it’s not achievable for you often it can lead to getting frustrated and a drop in motivation.

Relevant: set goals that help towards your overall goal. We want these goals to help you with your big outcome goal, e.g., a powerlifter may not benefit from developing their swimming technique.

Time-based: your goals should have a deadline, e.g., I want to add 5kg to my squat in 6 weeks. This stresses the importance of your goal and prevents you from delaying your progress towards it.

Athletes are motivated by setting goals. Achieving objectives boosts confidence and propels you towards your ultimate aspirations. Clearly defining these goals will lead you to success. Having a plan assists in managing feelings of being overwhelmed and helps you stay resilient when encountering challenges along the way.

The Importance of Flexibility

Whilst you should strive for your goals, it is important to be flexible. Things change all the time and it could mean that your SMART goals aren’t relevant anymore. You may get injured, your mental health may be in decline, a new coach with a new philosophy may arrive, your performance goals may change, etc. So, remember to change them when you should, we want to avoid frustration whilst making as much progress as possible. Also don't forget, we’re all human. We make mistakes and that's okay. We don't need to make our growth more difficult by being hard on ourselves.

The Take Home Message

Goal setting is a great way of improving performance. Clear goals using the SMART framework and using outcome, performance and process goals can greatly improve your focus, determination, and motivation towards your dream. Start using this to better yourself and develop into the performer you know you can be.

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