GOAL SETTING • The basis of mental training is a goal (goals) • Goals are the aim or purpose of the athletes action (like wish, dream, or chose to achieve) • It’s become framework that guides the athlete training & competition • Is the way of the athlete to establishing a consistent program for training & competition • It is also a powerful form of direction & motivation • The effect of it’s system are cumulative (from short to long term goals)

WHY NEED GOAL SETTING? Athlete with specific and challenging goals have

better performance than athlete with easy goals (no goals)

Goal-setting is not the ultimate solution to everything

But, at the highest levels, this can be the different between making it or not.

Goal-setting are influenced by the overall motivation and attitude and they can’t overcome a negative attitude towards sports.

HOW TO MAKE GOAL SETTING? Coaches should inform athlete about goal-setting

and its benefits.

Coaches should find out about:

1. What are the greatest/weakness of athlete?

2. Where the athlete ability level?

3. What aspects of sport are more enjoyable for the athlete?

4. How much time is athlete willing to put into practicing?

5. Is the athlete working hard?

6. What level does the athlete want to attain?

TYPE OF GOAL SETTING I’m sorry using tennis specific for examples,

because I’m expert in tennis game and I think you can adopt and analogical this examples to your sport.

1. Type Objective/Subjective

2. Type General/Specific

3. Type Outcome/Performance

4. Type Short-term, Intermediate, Long-term

HOW TO SET OF GOALS

1. Set short-term goals

2. Set performance goals

3. Set positive goals

4. Set effective & meaningful goals (athlete & coach)

5. Set self-oriented goals (personal & individual)

6. Set specific goals for athletes (emphasis on quality)

PRINCIPLES OF GOAL SETTING

Principles of goal setting are SMARTER:

1. Specific

2. Measurable

3. Agreed

4. Realistic

5. Time phased

6. Evaluated

7. Recorded

AREAS TO WORK ON GOAL SETTING

1. Technical Skills

2. Physical Abilities

3. Tactical Components

4. Mental Qualities

(motivation, concentration, emotional

control, relaxation, discipline, fighting

attitude, communication, etc)

GOAL-SETTING SYSTEM FOR COACHES

Phase Steps to success

Planning

Phase

• Think about the season ahead

• Identify player’s needs &

possibilities

• Turn the need into specific goals

• Determine priority goals

• Identify possible strategies to

facilities achievement these goals

• Invest commitment & effort

GOAL-SETTING SYSTEM FOR COACHES

Phase Steps to success

Meeting

Phase

1st meeting: Introduction goal-setting to athletes

• Ask the athletes to set their goals

• Explain the theory to athletes

2nd meeting: Discuss athlete’s goals

Other meetings: One on one discuss

athlete’s personal goals

• Sign-up a contract between athlete

& coach regarding specific goals

GOAL-SETTING SYSTEM FOR COACHES

Phase Step to success

Follow-up/

Evaluation

Phase

• Schedule goal evaluation meeting

periodically

• Constantly remind the athletes of

the goals

• Provide feedback in written form

• Show the athlete match statistics

(coach’s evaluation form of goals)

SYSTEM TO SET GOAL 1. Set the long-term goal:

a. Where do athlete want to be? Sea Games

b. What do athlete need to get there?

Training, try-out (in), competition

2. Write a time frame:

How long it will realistically take?

3. Determine which areas to work on

4. Asses present & future ability levels

5. Devise the action steps needed

6. Monitor & evaluate progress

PROBLEMS & OBSTACLES IN GOAL-SETTING

1. Too many goals at the same time

2. Failing to re-evaluate goals

3. Setting unmeasurable (too general goals)

4. Having no goals

5. Only interested in outcome or result goals

6. No adaptation of achievement strategies

7. Excuses for not doing goal (too much time, too much paperwork, etc)

8. Athletes doesn’t believe in goal-setting

9. Athletes lack of confidence

Example: Athlete goal-setting worksheet

General format (format umum)

I … commit myself to giving my best effort to achieve the following goals for the next three months. This agreement with myself will start on January 17th 2010. (Saya berjanji pada diri sendiri untuk memberikan usaha yang terbaik dalam meraih goals berikut ini dalam masa 3 bulan (e.g. Borneo game), yang akan saya mulai pada tarikh 17 Januari 2010).

1. Technical goals: 4. Mental goals: a. …………………………..... a. …………………………………………….. b. ………………………… etc b. ………………………………………… etc 2. Physical goals: 5. Competitive goals: a. …………………………….. a. …………………………………………….. b. ………………………… etc b. ………………………………………… etc 3. Tactical goals: 6. The obstacles ………………..……… etc a. ……………………………… a. ………………………………………… etc b. …………………………. etc b. ………………………………………… etc 7. So I will try to overcome by

…………………………………………………………………………………………………………….. ………………………………………………………………………………………………………. etc

Example: Athlete goal-setting worksheet DREAMS GOALS: What things would I like to achieve in my Sukan? (write them in

order of importance) 1. …………………………………………………………………………… 2. ......................................................................... etc LONG TERM GOALS (4 Months) Achievement Date 1. ……………………………………………….………………………….. 2. ……………………………………………………………………… etc MID TERM GOALS (Monthly) Achievement Date 1. ……………………………………………….………………………….. 2. ……………………………………………………………………… etc SHORT TERM GOALS (Weekly) Achievement Date 1. ……………………………………………….………………………….. 2. ……………………………………………………………………… etc ACTION STEPS FOR SHORT TERM GOALS 1. …………………………………..………….………………………….. 2. ……………………………………………………………………… etc

Signature (Athlete): ……………………… Signature (Coach) : ………………………