My 2015/2016 Swimming Goals
Goal Setting
Goal setting is a mental training technique that can be used to increase an individual's commitment
towards achieving a personal goal. Having a short or long term goal can encourage an individual to work
harder, to be more focused on the task and to overcome setbacks more easily.
Goal setting, is a technique pioneered by Locke (1968)[1], effects performance in four ways:




focuses attention
mobilises effort in proportion to the demands of the task
enhances persistence
encourages the individual to develop strategies for achieving their goals
Outcome Goals
Outcome goals are to do with winning or performing better than someone else. They refer to the desired
end result e.g. provincial gold medal at Man/Sask. These can be highly motivating long term goals but
as they not under the individuals control and are affected by how others perform, they are limited
without related process and performance goals.
Process Goals
Process goals, over which the individual has complete control, deal with the technique or strategy
necessary to perform well. Process goals can also be established to map the route to achieving the
desired outcome goal.
Examples of process goals are:




time goals for a practice set
practice goals like 25 m without breathing
Reduce start reaction time
Reduce time in and out of flags (faster turns)
Process goals help focus attention and are very effective in helping to control anxiety.
Performance Goals
Performance goals specify a specific standard to be achieved. Performance goals are about personal
standards (achieving a certain standard time (A or AA) or a time goal for a specific event) and as such
are unaffected by the performance of others and so totally under the control of the individual.
Performance goals can be used to monitor achievement of process goals and progress towards the
desired outcome goal.
Performance goals encourage the development of mastery and can make a performer feel satisfied with a
performance even if they do not win.
My 2015/2016 Swimming Goals
SMARTER
Outcome Goals, Process Goals and Performance Goals all need to be SMARTER:







Specific - make them as precise and detailed as possible
Measurable - a method by which you can quantify or rate your current position and then
determine the amount of improvement required
Accepted - goals need to be shared and negotiated with all others involved
Realistic - the goal is realistic yet challenging
Time phased - date is set for when the goal is to be achieved by
Exciting - goal motivates the individual
Recorded - the goal and progress towards it are recorded
Conclusion
Goal setting is not just about identifying what you want to achieve but also how you will achieve it
(process goals) and measure that achievement (performance goals). When challenging goals are broken
down into realistic steps and then systemically achieved motivation, commitment and self-confidence
will grow.
Goals must be set according to the age, stage of development, confidence, ability and motivation of the
individual. Beginners require very short term easily achieved goals to boost their self-confidence
whereas the experienced individual needs more challenging yet realistic goals.
I invite you to discuss with your child appropriate goals for next year’s swim season. Please ensure your
child sets realistic goals that are attainable in the
References
1. LOCKE, E. (1968) Toward a Theory of Task Motivation and Incentives. Organ. Behav. Hum.
Perform, 3, p. 157-189
2. WHITMORE, J. (1992) Coaching For Performance: Growing People, Performance and
Purpose, 4th ed. London, Nicholas Brealey Publishing
My 2015/2016 Swimming Goals
Name:
2015/2016 Outcome Goal:
Why I chose this goal:
How can I achieve this goal?
What can my coaches/parents do to support this
goal?
2015/2016 Process Goal:
Why I chose this goal:
How can I achieve this goal?
What can my coaches/parents do to support this
goal?
2015/2016 Achievement Goal:
Why I chose this goal:
How can I achieve this goal?
What can my coaches/parents do to support this
goal?
Long Term Swimming Goal: (This includes a goal of where you see yourself in 10 or 20 years!)
My 2015/2016 Swimming Goals