SPORTPSYCH WORKS

Goal Setting
Published September 2014
Volume 2, Issue 2

Why set goals?

Goal setting has long been acknowledged as a performance enhancer in the business world (Lee, Locke, & Latham,
1989), and is now a staple of mental training programs for athletes. When used properly, goals influence performance by
directing athletes’ attention toward relevant tasks, and increasing persistence in the face of obstacles (Gould, 2009).

FACT #1: Research supports the effectiveness of goal setting

Did you know that 80% of studies published through 2007 indicated that goal setting facilitated improved motor
performance

FACT #2: Goal setting is a common strategy among the most elite athletes
Did you know that goal setting is one of the most commonly used mental training techniques of Olympic
champions)?

What types of goals should athletes set?

There are three main types of goals: (a) process goals, (b) performance goals, and (c) outcome goals.
Athletes should use all three to maximize their goal-setting effectiveness.
Process

Peformance

Outcome

Process goals focus on Performance goals are related Outcome goals are the desired
learnign the skills and to execution during game time. finish line in goal setting.
techniques necessary to
accomplish a goal. The basketball player may The basketball player's
have a goal to take 10 jump outcome goal may be to help
shots in game situations while the team win a conference
In basketball, if a player maintaining her or his target championship by playing the
wishes to become a better shooting percentage. As the role of an effective jump
jump shooter, she or he athlete reaches these targets, shooter.
may have to a process goals she or he increases the
of working with a shooting likelihood of reaching their
coach for "X" hours per ultimate outcome goal.
week to evaluate form and
taking 100 practice jump
shots outside of practice
every day. The result of this
goal should be to improve
shooting percentage from
jump shot.

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When should athletes use goal setting?

Athletes can set goals at any time and for any purpose (e.g., learning a new skill), but goal setting is particularly
useful on certain occasions. First, athletes can work with their coaches and teammates to set both team and individual
goals prior to a new season. Pre-season goals can help to focus athletes toward areas for
improvement, and create team unity around common objectives. Second, goal setting is critical for
maintaining motivation during injury rehabilitation. Athletes should work with their Athletic Trainer
to systematically set and track short and long-term milestones marking physical improvements.
Whatever the reason for setting goals, they should be personally meaningful. Without a sense of
ownership, athletes are less likely to be fully committed to the goal setting process.

What are the important components of effective goals?

S M A R T
•Specific - What, •Measureable - Is •Adjustable - Are the •Realistic- Is the goal •Time-Sensitive -
Why, Who, Where, the goal goals flexible or challenging and When is the goal to
Which? quantifiable? rigid? attainable? be achieved?
•Be clear and •Be sure progress •Adjust, if necessary •Make goals neither •Set a target date
defined can be measured too easy nor too and be time-
hard bound

Goals should be monitored and adjusted when necessary. Athletes may believe that failing to achieve a certain
goal means that the entire process has failed. To prevent athletes from abandoning the goal setting process, coaches and
sport psychology consultants should make it clear from the beginning that goals are not set in stone, and may be modified
over the course of the season. It is helpful to set up regular goal “checkpoints” throughout the season to see how
athletes are doing, and to make necessary adjustments.

Where can I learn more about goal setting?

1. Burton, D., & Weiss, C. (2008). The fundamental goal concept: The path to process and performance success. In T.
Horn (Ed.), Advances in Sport Psychology (3rd. ed.), pp. 339 – 375. Champaign, IL: Human Kinetics.
2. Gould, D. (2009). Goal setting for peak performance. In J. Williams & V. Krane (Eds.), Applied Sport Psychology:
Personal growth to peak performance, (6th ed.). McGraw-Hill.
3. Gould, D., Dieffenbach, K., & Moffett, A. (2002). Psychological characteristics and their development in Olympic
champions. Journal of Applied Sport Psychology, 14, 172 – 204. doi: http://dx.doi.org.ezproxy.lib.utah.edu/10.1080/10413200290103482
4. Lee, T. W., Locke, E. A., & Latham, G. P. (1989). Goal setting theory and job performance. In L. A. Pervin (Ed.), Goal
Concepts in Personality and Social Psychology, pp. 291 – 326. Hillsdale, NJ: Lawrence Erlbaum Associates, Inc.

This fact sheet is an initiative of the American Psychological Association Division 47’s Science Committee and has been prepared by Dr. Nick Galli, Department of Health
Promotion and Education, The University of Utah; Weston Durham, B.S., Lubbock Christian University; Dr. Amanda J. Visek, Department of Exercise & Nutrition Sciences,
The George Washington University; & Dr. Shawn Zeplin, University of Oklahoma.

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