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)

Its 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 its 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 cant 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

Im sorry using tennis specific for examples,
because Im 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.
2.
3.
4.

Technical Skills
Physical Abilities
Tactical Components
Mental Qualities
(motivation, concentration, emotional
control, relaxation, discipline, fighting
attitude, communication, etc)

GOAL-SETTING SYSTEM FOR COACHES

Phase
Planning
Phase

Steps to success
Think about the season ahead
Identify players 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 1st meeting: Introduction goal-setting to
athletes
Phase

Ask the athletes to set their goals

Explain the theory to athletes

2nd meeting: Discuss athletes goals

Other meetings: One on one discuss
athletes personal goals
Sign-up a contract between athlete
& coach regarding specific goals

GOAL-SETTING SYSTEM FOR COACHES

Phase
Follow-up/
Evaluation
Phase

Step to success

Schedule goal evaluation meeting

periodically
Constantly remind the athletes of
the goals
Provide feedback in written form
Show the athlete match statistics
(coachs evaluation form of goals)

SYSTEM TO SET GOAL

1. Set the long-term goal:

2.
3.
4.
5.
6.

a. Where do athlete want to be? Sea Games

b. What do athlete need to get there?
Training, try-out (in), competition
Write a time frame:
How long it will realistically take?
Determine which areas to work on
Asses present & future ability levels
Devise the action steps needed
Monitor & evaluate progress

PROBLEMS & OBSTACLES IN GOAL-SETTING

1.
2.
3.
4.
5.
6.
7.

Too many goals at the same time

Failing to re-evaluate goals
Setting unmeasurable (too general goals)
Having no goals
Only interested in outcome or result goals
No adaptation of achievement strategies
Excuses for not doing goal (too much time, too
much paperwork, etc)
8. Athletes doesnt 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) :