DEVISING A TRAINING PROGRAMME S.M.A.R.T TARGETS And MONITORING TRAINING

By setting targets you can MIND MAP EXERCISE Feel in Control By setting targets you can

TARGET (GOAL) SETTING BY SETTING GOALS YOU CAN Determine exactly what is to be achieved Achieve more (working harder) Gain direction (sign posting) Improve performance Gain confidence BY SETTING GOALS YOU CAN Feel in control Improve quality of training Be less anxious Evaluate your performance Increase pride and satisfaction in your performance Focus your attention Increase motivation to achieve Check progress against targets Be prepared mentally for performing

SETTING TARGETS - S.M.A.R.T. • By knowing what you want to achieve, you know what you need to concentrate on and improve. • Goals that are too easy to achieve provide little motivation, but unrealistic difficult goals can lead to a loss of confidence and eventual rejection of the goal. • When setting goals, they should be OBJECTIVE not VAGUE e.g. “to get fit” is too vague – compare with – “ I’m going to lose 5 kg, be able to do 50 sit ups without a break and run 5 km in under 20 minutes by the end of a 12 week training programme.”

S.M.A.R.T Targets S. (SPECIFIC) Goals should be as specific as possible regarding what you want to achieve – Focusing attention. M. (MEASUREABLE) You need to be able to tell when you have reached a goal – they should access PROGRESS against a standard and when to set new goals. A. (AGREED / ACCEPTED) The goals should be discussed and agreed with you and your coach, otherwise you will not be motivated. The acceptance by both parties gives ownership and confidence to the performer. R. (REALISTIC) Goals should be challenging but attainable. They can be motivational, give direction and control anxiety. T. (TIME-PHASED) You need a time frame so that you have reached all of your short term goals before the performance. If goals are time-phased they provide a focus and motivation to achieve.

TARGET SETTING GIVE AN EXAMPLE OF A TARGET FROM EACH OF THE FOLLOWING FACTORS MENTAL EMOTIONAL PHYSICAL SOCIAL

TARGET SETTING examples MENTAL To reduce by score in my pre –match Anxiety questionnaire to below 24 points. EMOTIONAL To reduce the amount of yellow cards I receive by 50% within a season. PHYSICAL To increase by Overhead Clear accuracy to 60% of shuttles landing in the back tramlines during 20 isolated feeds. SOCIAL To complete 50% of our Fast Break attempts successfully, including a shot on target.

MONITORING TRAINING

MONITORING Monitoring is checking the success during your programme of work. We can use the following methods: Development Diary (pg 38 SOCIAL Booklet) Repeat methods of gathering information Knowledge of Results The full time result Statistical Analyses

Q. Why is it important to monitor your programme? To allow comparisons to previous information gathered To see if programme is working (meeting targets) To see if your programme has been appropriate (S.P.O.R.T principles) To see if you need to adapt your programme To motivate you to keep working or to work harder