Setting Goals for Peak Performance

Most athletes have been told at one point or another that they should be setting goals. First let’s consider why goal setting is worth the time and effort. The benefits of Goal setting are plentiful, and include:

• -Improved performance
• -Alleviation of anxiety
• -Improved confidence
• -Increased motivation
• -Increased commitment

A goal is an observable and measurable objective that an athlete has committed to achieving. There are two types of goals that athletes often set:

            Outcome Goals: Focus on the result of a contest. Most people tend to set outcome goals, such as to win a match or to make it to the MAC conference tournament.

            Performance Goals: Focus on improvements from prior performances. These goals focus on the skills needed to achieve your outcome goals. For example, a goal to increase your free throw percentage will also increase the team’s chances of winning.

To get the most benefit out of your goal setting, use the following guidelines when setting performance goals; set S.M.A.R.T. goals:

S – Specific: Set goals that are precise. For example, a specific goal for a swimmer would be to shave off .5 seconds from their 200m butterfly by Dec. 1st.

M – Measurable: The goal must be able to be measured. For example, a baseball player may want to set a goal of squatting 315 lbs. by the time spring training begins. Avoid subjective goals such as “try harder” that cannot be measured.

A – Action-Oriented: Set goals that direct your attention to specific actions that can be done. For example, a goal for a hockey player to increase percentage of shots on goal will direct the effort specifically to shooting.

R – Realistic: Set challenging goals that you believe you can achieve. Your goals should push you, not frustrate you.

T – Timed: Give yourself a deadline that will motivate you. By having a specific deadline in mind, you will have a finish line to work towards, and will remain more focused on your goal.

Goal setting is a great tool to add to your mental skills toolbox. Now get out there and start setting some SMART goals!

For more information, see:

Gould, D. (2014) Goal setting for peak performance.  In J. Williams & V. Krane (Eds.) Applied sport psychology: Personal growth to peak performance. (7^th ed.) (pp. 188-206). New York, NY: McGraw Hill.

Scott Graupensperger

Bowling Green State University