Sport Psychology 1:Topic 3
Goal Setting
Sport Psychology 1:
Motivation
• Debrief:
– Intensity & Direction: Factors that have to do with their own
motivation.
• Definition (Factors): (What you have)
–
–
–
–
–
Effort
Attitude
Goals
Ability to sustain commitment
Others?
• How do you BUILD on these factors?
Weinberg & Gould, 2011
Sport Psychology 1:
Motivation
• Intrinsic
– Performance success
– Skill improvement
– Increased ability to
persevere
– Emotional control
– An opportunity to
challenge myself each
day
– Others??
• Extrinsic
– Pride of my coach
– Positive recognition from
my team mates &
friends
– Team and League
Awards
– Post-Secondary/
Provincial opportunities
– Others??
Sport Psychology 1:Topic 3
Goal Setting
• ACTIVITY:
– What do you think of when someone mentions doing a
puzzle?
– How about when someone mentions completing a puzzle that
has:
• 10 pieces
• 500 pieces
• 5000 pieces
– What factors change when the number of pieces changes?
– Conclusions? How will I know if I have been SUCCESSFUL!
Sport Psychology 1:Topic 3
Goal Setting
“What do I want to strive for
today?”
– Goal setting is about mapping
out your pathway to success.
– Athletes typically understand
WHAT goals are
• Importance is KEY
– HOW commitment is usually
measured by coaches, trainers,
etc.
– Become more COMMITTED.
(Yes, this is a GOAL!)
(Burton & Weiss, from Horn, 2008;Weinberg,
from Van Raalte & Brewer, 2002)
Sport Psychology 1:Topic 3
Goal Setting
• Key to Goal Setting?
– MOTIVATION!!
• How do these two topics
fit together?
– Think about our puzzle!
• How do you keep the end
produce in mind each day
& the outcome?
Sport Psychology 1:Topic 3
Goal Setting
• Three types of GOALS:
– Process: skill performance, task commitment, or measurable
outcome under the control of the athlete
– Performance: Individual athletes measures independent of the
competition, established by the athlete (so greater control), and
personal.
– Outcome: Focus is on the end-result of the competition, can be
dictated by the competition, and not entirely in the control of the
athlete.
• Athletes should strive to have goals in each category. But,
understand that the same level of control does NOT apply to
each one!
(Weinberg & Butt, from Morris & Terry, 2011)
Sport Psychology 1:Topic 3
Goal Setting
Examples:
Goal Type
Poorly written goals
Process
1. improve my free throw
mechanics
Performance
2. improve passing
Outcome
3. improve win loss record
from last year
Rewritten and improved
goals
1.focus on bending at the
knees during each of 10
trials
2. during each scrimmage,
pass to a teammate 8 times
3. Improve free throw
percentage during games
and decrease the number of
fouls in the first half
(Monsma, 2007)
Sport Psychology 1:Topic 3
Goal Setting
Goal setting and Performance:
• Goals direct attention towards
action.
• Goals regulate the amount of effort
put into a task.
• Motivates athletes to develop
alternative strategies to reach the
goal.
– Have to know WHAT to do WHEN.
– Become an “if- than” thinker in order to
respond rather than react
(Burton & Weiss, from Horn, 2008)
Sport Psychology 1:Topic 3
Goal Setting
• What gets in the way of achieving our goals (among
others)?
–
–
–
–
–
–
–
Competing interests (priorities)
“Spontaneous” goal setting
Unhealthy or adversarial competition among teammates
Too vague
Goals established by others rather than oneself
Motivation challenges
Others?
• Goal setting helps the athlete maintain focus when
“adversity” strikes.
(Weinberg, from Van Raalte & Brewer, 2002)
Sport Psychology 1:Topic 3
Goal Setting
Example of 1-2-3
rule: For every
OUTCOME goal,
you have two
PERFORMANCE
goals, and three
PROCESS goals.
Goal Setting for a Quarterback
Outcome:
1. To be more competitive with top-tiered teams in
our division
Performance:
1. 65% completion percentage
2. Release the ball in under 3 seconds.
Process
1. Read the defense prior to the snap of the ball.
2. Consistent off-set footwork to improve deception in
play action
3. Stand tall & balanced in the pocket on all 3 & 5
step-drops
Sport Psychology 1:Topic 3
Goal Setting
Collective (team) vs. Individual Goals
• Should work together as both are important to
performance.
What does a COLLECTIVE goal
look like with our game?
What INDIVIDUAL goals could you
set for yourself?
Sport Psychology 1:Topic 3
Goal Setting
Goal Setting Guidelines &
Principles:
– Record your goals & make them
importance each day!
– Need both short & long term goals.
– Both practice & competition goals
– Be accurate in your own self
assessment (recall: SelfAwareness)
– Set positive goals (avoid negative
language)
(Weinberg & Butt, from Morris & Terry, 2011)
Sport Psychology 1:Topic 3
Goal Setting
• REVIEW:
1. What is the key to
Goal Setting?
2. What are the three
types of goals?
3. What are two
important guidelines
to goal setting & WHY
are they important?
4. SMARTS Goal Setting
Sport Psychology 1:Topic 3
Goal Setting
Be SMART when setting goals:
•
•
•
•
•
•
S
M
A
R
T
S
be Specific
be Measurable
be Adjustable
be Realistic
be Time Bound
be Self-Determined