1. Goal Setting

2.  Without goals you are unable to focus on
what you want to achieve. They provide
motivation and enable you to prioritise
things that are most important. Goals
must be worked out correctly or they will
not have the desired effect.

3. Specific
 Goalsmust be specific to you and
the activity e.g. “I want to
improve my cardio vascular
endurance by scoring 13.5 in the
beep test”. NOT! “I want to get
fit”.

4. Measurable
 You have to be
able to measure
your goals to know
what progress you
are making and to
see if what you are
doing is working.
e.g 13.5 in the
beep test.

5. Attainable/Action plan
 Goals must have the possibility of
being reached .
 You also need a “plan of action”
which shows how you will reach
the goal.

6. Realistic
 Goals need to be within your realm of
performance based on your current
skill and fitness levels.
 They should also be performance goals
e.g. make 90% of my tackles at Rugby
and not outcome goals. e.g. to win
Rugby.

7. Time frame
 Goals must be set within a
workable time frame.
 They should then be assessed
and new goals and time frames
set.
 Goals then become a key
motivating factor.

8. Short Term Goals
 Short term goals provide
the stepping stones for
achieving the long term
ones. The long term goal
is your desired outcome
while the short term
goals are performance
steps along the way.

9. In Control
 Set goals that are within your control.
Some aspects of sport are beyond your
control and to set goals in these areas is
really setting yourself up for failure

10. Evaluate
 Regularly evaluate the progress you are
making towards achieving your goals. This
helps to maintain focus and can be used
as a motivational tool