Goal-Setting

Goals are the organized plan of attack that will enable you to live your dreams. Goal-setting can enhance your ability to perform by focusing your attention, mobilizing your effort, helping you to persist when faced with challenges, and forcing you to develop better ways of doing things. Goal-setting is not a magic formula, but instead a useful tool to help improve your performance potential.

 

GOAL-SETTING GUIDELINES

• Set specific, measurable goals with deadlines - Avoid general, non-measurable goals such as "I will become stronger," or "We will win the championship" Instead, set specific, measurable goals like "I will run the 800 in 2:15 by the state meet," or "I will become a more consistant dependable runner."
• State goals in positive terms - Identify what you want to accomplish, rather than what you hope to avoid. "I will run my race with confidence and composure," rather than, "I will not let the inner-city girls intimidate me before I race."
• Set realistic, but challenging goals - Your goals should be challenging and difficult, yet attainable. It is better to err on the side of setting goals too easy rather than too hard. By doing so, you will experience success and avoid feelings of frustration and discouragement. You can then build upon your initial success. Also, keep your number of goals manageable. Too many goals can overwhelm you and lead to discouragement.
• Set both short- and long-range goals - Long-range goals can be determined by asking yourself, "What do I ultimately hope to accomplish?" Short-range goals are the necessary steps you must take to accomplish your long-term goals. To identify these goals ask yourself, "What must I do to realize my dreams?" For example, you may desire to be a state medalist next season. This would be a long-range goal. To make this happen you will likely have to set some short-range goals such as: "I will organize training runs with my teammates this summer," "I will develop a training plan with coach Comstock," "I will use good form for my ABC’s everyday," and "I will practice imagery for ten minutes a night during which I imagine myself running flawlessly in every race situation."
• "Ink it, don't think it" - Write your goals down on paper and post them in a place where they can be seen easily and regularly. It may also be helpful to chart your progress on certain goals so that you can monitor your success.
• Develop goal-achievement strategies - Your goal might be to lower your 3k time from 11:30 to sub 11 mins. The question now becomes, "How am I going to make this happen?" Goal achievement strategies for this goal might include: developing a weekly workout schedule, regular consultation with your coach, reading a book on how to improve your running form, getting advice from successful runners you know, and visualizing yourself being more confident and focused when stepping to the line. Figure out ways in which you might work smarter in addition to harder.
• Provide support for goals - Other people, including your friends, parents, coach, advisor can play a significant role in helping you to accomplish your goals. Identify someone you can share your goal with who will support, motivate, and encourage you. Strength and conditioning coaches often encourage athletes to workout regularly with a partner. This same principle can be applied to studying in school or other performance goals. It is tough to do it all on your own!
• Goal evaluation - Periodic goal evaluations will help you monitor your progress. You can do this yourself or with another person, such as your coach or teammate. The purpose of these evaluations is to monitor your progress and make adjustments as necessary. It is proven to be helpful to keep a running log in which you chart your progress and describe your thoughts and feelings as you pursue your goals.

COMMON PROBLEMS IN SETTING GOALS

1.       Failure to set specific, measurable goals.

2.       Failure to set deadlines or target dates for completion of goals.

3.       Setting too many goals or being unrealistic about goals you set.

4.       Setting goals that are not your own, but instead are set to please others.

5.       Failure to monitor goal progress and re-adjust goals as necessary.

6.       Focusing only on competition goals and forgetting to set practice goals.

"A MAN WITHOUT GOALS IS LIKE A SHIP WITHOUT A RUDDER."
(Author unknown)