The use of goal setting and SMART targets to improve and/or optimise performance

Getting Started with Goal Setting

Welcome! In this chapter, we are going to look at how athletes use goals to get better at their sport. Think of a goal as a map; without it, you might be working hard, but you won't know if you're heading in the right direction. By the end of these notes, you’ll understand the different types of goals and how to use SMART targets to reach your full potential.

Don’t worry if some of the terms seem a bit formal at first—we’ll break them down using examples you see on the pitch or the court every day!

1. Types of Goals: Performance vs. Outcome

In the AQA syllabus, we divide goals into two main categories. It’s all about what the athlete is focusing on: their own "stats" or the final result.

Performance Goals

These are goals based on an athlete's personal performance. They do not involve looking at what other people are doing. It is simply about you being better than you were yesterday.

Example: A netballer aiming to improve their shooting success rate from 60% to 70%.

Outcome Goals

These goals are focused on the end result, such as winning or losing. These usually involve a social comparison (comparing yourself to others).

Example: A sprinter aiming to win the gold medal in the 100m race.

Quick Review:
• Performance Goal = "Me vs. My old self" (Focus on technique/personal bests).
• Outcome Goal = "Me vs. Them" (Focus on winning/placing).

2. Evaluating Goal Types

Is one type of goal better than the other? Not necessarily! Athletes often combine them. However, there are some important things to remember for your exam:

The Problem with Outcome Goals

It is generally accepted that outcome goals should be used carefully or avoided by certain people because they rely on factors you cannot control. For example, you could run your fastest race ever (hitting your performance goal), but if the person in the next lane is a world champion, you will still lose (failing your outcome goal). This can be very frustrating!

Goals for Beginners

If you are a beginner, you should focus almost entirely on performance goals. Why?
1. Motivation: If a beginner only focuses on winning and they lose, they might feel like a failure and want to quit. This is called being demotivated.
2. Realism: Outcome goals can be unrealistic for someone just starting out. Focusing on small improvements in technique helps a beginner stay positive and see their progress.

Key Takeaway:

Outcome goals can be risky because you can't control how well your opponents play. Performance goals are better for keeping your motivation high, especially when you are just starting a sport.

3. Using SMART Targets

Setting a goal like "I want to be better at football" is too vague. To optimise performance, we use the SMART mnemonic. This ensures the goal is clear and reachable.

S - Specific

The goal must be very clear and relate specifically to the sport or skill.
Instead of "get better at passing," use "improve my short-range ground passes with my right foot."

M - Measureable

The goal must have a number or a way to prove you achieved it.
Example: "Complete 15 out of 20 successful passes in a drill."

A - Accepted

The goal must be agreed upon by both the athlete and their coach. If you don't agree with the goal, you won't work as hard to reach it!

R - Realistic

The goal must be possible to achieve. If a beginner sets a goal to play for England by next week, it isn't realistic and will lead to disappointment.

T - Time bound

The goal must have a deadline or a specific timeframe.
Example: "I want to achieve this by the end of the six-week training block."

Memory Aid: The SMART Trick

Think of SMART as a Filter. You pour your "vague idea" into the top, and a "perfect plan" comes out the bottom!

Common Mistake to Avoid:
Many students confuse Realistic and Accepted. Remember: Realistic is about your physical/mental ability to do the task, while Accepted is about the conversation and agreement between you and your coach.

4. Step-By-Step: Making a Goal SMART

Let's look at how to transform a poor goal into a great one using the AQA criteria.

Step 1 (The Vague Goal): "I want to improve my fitness."
Step 2 (Add Specificity): "I want to improve my cardiovascular endurance for the 1500m."
Step 3 (Add Measurement): "I want to take 10 seconds off my personal best time."
Step 4 (Add Time): "I want to do this within the next 2 months of training."
Step 5 (Final Check): Is it Realistic for my level? Yes. Is it Accepted by my coach? Yes.

The Final SMART Goal: "I will improve my 1500m time by 10 seconds within the next 2 months, as agreed with my coach, to improve my cardiovascular endurance."

Summary Checklist

Before your exam, make sure you can:
• Define Performance and Outcome goals.
• Explain why outcome goals can be demotivating for beginners.
• List all five parts of SMART targets.
• Explain why Accepted is important for the athlete-coach relationship.

"Don't worry if this seems like a lot to remember. Just remember that SMART is all about being clear and staying positive!"