Proper goal-setting techniques are critical to success in any competitive or productive activity. Goal-setting techniques adapted to participation in sports are a major branch of sports psychology, a professional field that has been recognized by the American Psychological Association. Sport psychology goal-setting techniques can help athletes train better, compete effectively and achieve more emotional satisfaction from their participation in sports.
Specificity
Specificity is a major difference between a wish and a goal. "Improve my jumping ability," for example, is a wish, not a goal. Translating a wish into a goal requires you to add specifics. Use numbers whenever appropriate, such as improve my vertical leap by 4 inches." Getting specific may require you to research the area of your interest to make sure your goals are realistic.
Time Constraints
Every goal you set should include a deadline for completion. If your goals are long-term, consider breaking them into sub-goals. If you want to increase your bench press by 120 lbs. in one year, for example, set sub-goals of 10 lbs. of increase per month. This will allow you to obtain frequent encouragement as you reach your goals more often. It will also allow you to modify your goals if they turn out to be unrealistic. If you have increased your bench press by only 30 lbs. after six months, for example, you might want to consider revising your goal downward so that you don't get discouraged when you fail to reach it.
Challenge Zone
The University of New Hampshire Counseling Center advises setting goals that are challenging. Goals that are too easy will fail to motivate you even if you accomplish them, while goals that are too difficult will damage your self-confidence when you fail to achieve them. Between these two extremes lies the challenge zone of achievable yet demanding goals. It may take some trial and error for you to identify what you are capable of in a way that is accurate enough to help you frame challenging goals.
Performance vs. Outcome
Performance goals are largely within your control, while outcome goals depend on factors outside of your control. Running a mile in five minutes, for example, is a performance goal as long as it is within your ultimate capabilities. Winning the mile run at the local track meet, on the other hand, is an outcome goal, because it depends on the quality of your competition -- even if you run it in five minutes, someone else may run it in 4:59. Frame most of your goals as performance goals rather than outcome goals to put them within your control. You may choose to formulate some outcome goals, such as winning a particular competition, to ensure that your goals reflect your true desires.
Record-Keeping
The Association for Applied Sport Psychology advises writing down your goals and keeping track of when you achieve them. Record not only your long-term goals but your sub-goals as well. You might expand this into a goal journal, where you record everything you learn from both success and failure, because this forces you to analyze past mistakes and rectify them when you set new goals.
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