Goal Setting
Setting Goals
Sports Psychology Workshop
 Coach Doron
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Agenda
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Definitions
Research related to goal - setting
Doron’s Top 10 goals-setting strategies
SMART goals
In / out of your control
Poorly stated goals / problem goals
Setting goals for yourself
Let’s Set Some Goals
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Write down 1-2 goals right now
Positive Quote
The coach must have goals. The
team must have goals – real
vivid living goals… goals keep
everyone on target. Goals
commit me to the work, time,
pain and whatever else is part of
the price of achieving success.
player
- Top collegiate tennis
Goal Setting Definition
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A goal is an objective or desired outcome
Research
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An effective tool for making progress by
ensuring that participants are clearly
aware of what is expected.
A process that allows you to specify then
work towards your own objectives.
Goal setting is an extremely powerful
technique for enhancing performance but
it must be implemented correctly.
Interesting Facts
Not Useful
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Useful
Not setting goals
Do your best
Setting goals that lack specific
guidelines (to be discussed shortly)
Setting effective goals
Research
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Goals focus attention towards goalrelevant activities and away from goalirrelevant activities
Goals serve as an energizer; higher goals
will induce greater effort while low goals
induce lesser effort.
Research
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Goal commitment – people will perform better
when they are committed to achieve certain
goals.
Feedback – keep track of performance to allow
employees to see how effective they have been
in attaining the goals. Without proper feedback
channels it is impossible to adapt or adjust to
the required behavior.
Doron’s Top 10 Goal Setting
Strategies
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10
9
8
7
6
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5
4
3
2
1
Doron’s Top 10 Goal Setting
Strategies
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Set SMART goals (please write this
down…)
#10 Specific
#9 Measurable
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(#’s are good!; subjective evaluation…)
#8 Attainable
#7 Realistic
#6 Time Oriented
Doron’s Top 10 Goal Setting
Strategies
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#5 IN your control
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If you emphasize winning games or
championships, realize this also is out of your
control…
#4 Set competitive and practice goals
#3 Set short (within three months) and
long term goals (more then 3 months)
#2 Share your goal and reward yourself
Doron’s Top 10 Goal Setting
Strategies
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#1 Outcome (5%); process (95%)
I want to win (outcome) the next game…
Great… but tell me how? Use subjective evaluations (you
evaluate yourself) and focus on the process…
** What action will you take? **
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Be 90% concentrated
90% confident
Talk to myself in a positive way 95% or say three good things
per period
As a goalie, I want to block all the shots
Again, not specific… & how will you measure?
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Anticipate (100%)
Enjoyment (100%) (list three things that you enjoyed)
Etc.
Problematic Goals
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I want to do my best for my next game
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Do my best is not specific enough
I want to win my next game
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Not specific enough (how will you do it?)
Keep in mind this can be considered more out
of your control
Good Goals
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In the next three games, I would like to be more
positive (80%) measured by thinking 4/5
positive thoughts and saying at least three
positive things to my teammates.
In the next three games, I would like to create
at least two scoring opportunities by 1)
anticipating the play (90%) and 2) being more
focused (90%).
Good Goal
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In the next practice, I would like to focus
on things in my control (what I think of
my performance rather then what others
think of my performance).
Keeping Track of Your Goals &
Giving Yourself Opportunity for
Success
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Be prepared to write your goals.
Be prepared to practice your goals by
doing something about it.
Your Turn 
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Now you can set other short term goals
(within six months) and long term goals
(more then six months).
Under the mental skill of goal setting,
create a new title (centre it) Short Term,
skip a few lines and then another title
(centre it) called Long Term
Write 1-2 short terms AND long terms
goals
Improve the Chance of Success
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Below each goal write up to three things
that you can do to improve its chances of
success.
For example: Short Term Goal: In the next
five games I want to shoot 80% or more
from the free throw line.
Next add another title called Follow Up.
Stay after practice and work on free
throws for 10 min.