2. Goal Setting Setting Goals Setting Goals Sports Psychology Workshop Sports Psychology Workshop Coach Doron Coach Doron

3. Agenda Definitions Definitions Research related to goal - setting Research related to goal - setting Doron’s Top 10 goals-setting strategies Doron’s Top 10 goals-setting strategies SMART goals SMART goals In / out of your control In / out of your control Poorly stated goals / problem goals Poorly stated goals / problem goals Setting goals for yourself Setting goals for yourself

4. Let’s Set Some Goals Write down 1-2 goals right now Write down 1-2 goals right now

5. Positive Quote The coach must have goals. The team must have goals – real vivid living goals… goals keep everyone on target. Goals commit me to the work, time, pain and whatever else is part of the price of achieving success. - Top collegiate tennis player

6. Goal Setting Definition A goal is an objective or desired outcome A goal is an objective or desired outcome

7. Research An effective tool for making progress by ensuring that participants are clearly aware of what is expected. An effective tool for making progress by ensuring that participants are clearly aware of what is expected. A process that allows you to specify then work towards your own objectives. A process that allows you to specify then work towards your own objectives. Goal setting is an extremely powerful technique for enhancing performance but it must be implemented correctly. Goal setting is an extremely powerful technique for enhancing performance but it must be implemented correctly.

8. Interesting Facts Not setting goals Not setting goals Do your best Do your best Setting goals that lack specific guidelines (to be discussed shortly) Setting goals that lack specific guidelines (to be discussed shortly) Setting effective goals Setting effective goals Not Useful Useful

9. Research Goals focus attention towards goal- relevant activities and away from goal- irrelevant activities Goals focus attention towards goal- relevant activities and away from goal- irrelevant activities Goals serve as an energizer; higher goals will induce greater effort while low goals induce lesser effort. Goals serve as an energizer; higher goals will induce greater effort while low goals induce lesser effort.

10. Research Goal commitment – people will perform better when they are committed to achieve certain goals. Goal commitment – people will perform better when they are committed to achieve certain goals. Feedback – keep track of performance to allow employees to see how effective they have been in attaining the goals. Without proper feedback channels it is impossible to adapt or adjust to the required behavior. Feedback – keep track of performance to allow employees to see how effective they have been in attaining the goals. Without proper feedback channels it is impossible to adapt or adjust to the required behavior.

11. Doron’s Top 10 Goal Setting Strategies 10 10 9 8 7 6 5 4 3 2 1 1

12. Doron’s Top 10 Goal Setting Strategies Set SMART goals (please write this down…) Set SMART goals (please write this down…) #10 Specific #10 Specific #9 Measurable #9 Measurable (#’s are good!; subjective evaluation…) (#’s are good!; subjective evaluation…) #8 Attainable #8 Attainable #7 Realistic #7 Realistic #6 Time Oriented #6 Time Oriented

13. Doron’s Top 10 Goal Setting Strategies #5 IN your control #5 IN your control If you emphasize winning games or championships, realize this also is out of your control… If you emphasize winning games or championships, realize this also is out of your control… #4 Set competitive and practice goals #4 Set competitive and practice goals #3 Set short (within three months) and long term goals (more then 3 months) #3 Set short (within three months) and long term goals (more then 3 months) #2 Share your goal and reward yourself #2 Share your goal and reward yourself

14. Doron’s Top 10 Goal Setting Strategies #1 Outcome (5%); process (95%) #1 Outcome (5%); process (95%) I want to win (outcome) the next game… I want to win (outcome) the next game… Great… but tell me how? Use subjective evaluations (you evaluate yourself) and focus on the process… Great… but tell me how? Use subjective evaluations (you evaluate yourself) and focus on the process… ** What action will you take? ** ** What action will you take? ** Be 90% concentrated Be 90% concentrated 90% confident 90% confident Talk to myself in a positive way 95% or say three good things per period Talk to myself in a positive way 95% or say three good things per period As a goalie, I want to block all the shots As a goalie, I want to block all the shots Again, not specific… & how will you measure? Again, not specific… & how will you measure? Anticipate (100%) Anticipate (100%) Enjoyment (100%) (list three things that you enjoyed) Enjoyment (100%) (list three things that you enjoyed) Etc. Etc.

15. Problematic Goals I want to do my best for my next game I want to do my best for my next game Do my best is not specific enough Do my best is not specific enough I want to win my next game I want to win my next game Not specific enough (how will you do it?) Not specific enough (how will you do it?) Keep in mind this can be considered more out of your control Keep in mind this can be considered more out of your control

16. Good Goals In the next three games, I would like to be more positive (80%) measured by thinking 4/5 positive thoughts and saying at least three positive things to my teammates. In the next three games, I would like to be more positive (80%) measured by thinking 4/5 positive thoughts and saying at least three positive things to my teammates. In the next three games, I would like to create at least two scoring opportunities by 1) anticipating the play (90%) and 2) being more focused (90%). In the next three games, I would like to create at least two scoring opportunities by 1) anticipating the play (90%) and 2) being more focused (90%).

17. Good Goal In the next practice, I would like to focus on things in my control (what I think of my performance rather then what others think of my performance). In the next practice, I would like to focus on things in my control (what I think of my performance rather then what others think of my performance).

18. Keeping Track of Your Goals & Giving Yourself Opportunity for Success Be prepared to write your goals. Be prepared to write your goals. Be prepared to practice your goals by doing something about it. Be prepared to practice your goals by doing something about it.

19. Your Turn Your Turn Now you can set other short term goals (within six months) and long term goals (more then six months). Now you can set other short term goals (within six months) and long term goals (more then six months). Under the mental skill of goal setting, create a new title (centre it) Short Term, skip a few lines and then another title (centre it) called Long Term Under the mental skill of goal setting, create a new title (centre it) Short Term, skip a few lines and then another title (centre it) called Long Term Write 1-2 short terms AND long terms goals Write 1-2 short terms AND long terms goals

20. Improve the Chance of Success Below each goal write up to three things that you can do to improve its chances of success. Below each goal write up to three things that you can do to improve its chances of success. For example: Short Term Goal: In the next five games I want to shoot 80% or more from the free throw line. For example: Short Term Goal: In the next five games I want to shoot 80% or more from the free throw line. Next add another title called Follow Up. Stay after practice and work on free throws for 10 min. Next add another title called Follow Up. Stay after practice and work on free throws for 10 min.