AGENDA

• Introduction

• 2017 review

• Goal setting

• Self assessment

• Inventory

• Long term and short term goals

• Goal types

• Next steps

INTRODUCTION

• Introduced at a young age to goal setting

• Key part of my playing career

• Concepts used with the national team for over 15 years

• Whether it be in sport or career it is important to set goals – it is a life long skill

• Following the 2017 national veterans some people thought it is opportunistic to introduce and

share this with the boarder SA team

WHAT ARE GOALS?

• Goals are a set of targets that are concisely determined by an individual

• Goal setting is the process of deciding what you want to accomplish and devising a plan to achieve

the result you desire

• Goals tell you where you are headed at all times and shows you how to get there

• Goals will keep you interested and challenge you

BENEFITS OF SETTING GOALS

• Increase your motivation to achieve

• Increase your satisfaction and self-

confidence in your performance

• Get more out of your training sessions

• Improve your skills and performance

• Prevent boredom — working to achieve

goals makes training more challenging

and fun

• Develop a performance ‘ethos’ — always

striving to do your best and fulfil your

potential

2017

2018

2019

2020

2021

SELF ASSESSMENT• Complete the self assessment worksheet

• Be honest with yourself – can be more than TT related – your call

• It is you only – you will not be asked to discuss or show

• 15 minutes

SELF ASSESSMENT RATING

• Go back over each question and write the number of the score in each box.

• For example, if your answer to question 1 was 3, then put 3 in the box numbered 1.

• Add up each of the columns so that you have a score for each category eg motivation, focusing etc

• The best possible score will be 7 however a score of less than 15 indicates you rate yourself quite highly in that category

SELF ASSESSMENT RATING

SELF REFLECTION

• Motivation – this reflects your capacity to motivate yourself and to direct your energy towards

clear goals. A high score (>17) may mean that you need to look closely at your goals and the

effort that you are currently putting into training and matches.

• Focussing – a key skill is the ability to focus concentration onto the important things and therefore

be able to deal with distractions. A high score (>17) suggests that you could see some

improvement by improving this area.

• Self-belief – to perform consistently well, you are required to have a good level of faith in your

own ability. A high score of >17 indicates that you could focus on self-confidence.

SELF REFLECTION

• Control – while it is sometimes difficult to control thoughts and feelings during matches, it is a

critical part of your performance. A high score >17 indicates an area of improvement.

• Visualisation – an important skill in sport is visualisation (or mental rehearsal). A high score in this

area indicates that you could learn and/or introduce visualisation techniques into your game.

• Preparation – there is considerable skill involved in preparing for a major event. A high score >17

indicates that you could develop some preparation routines.

GOAL CONSIDERATIONS

• When setting goals, set them as a positive statement

• express your goals positively – "execute this technique well" is a much better goal than "don't make this

stupid mistake."

• Be precise: set precise goals, putting in dates, times and amounts so that you can measure

achievement.

• If you do this, you'll know exactly when you have achieved the goal, and can take complete satisfaction

from having achieved it

• Set priorities – when you have several goals, give each a priority.

• This helps you to avoid feeling overwhelmed by having too many goals, and helps to direct your

attention to the most important ones

GOAL CONSIDERATIONS

•Write goals down – this crystallises them and gives them more force.

• Keep operational goals small – keep the low-level goals that you're working

towards small and achievable

• If a goal is too large, then it can seem that you are not making progress towards it.

• Keeping goals small and incremental gives more opportunities for reward

GOAL CONSIDERATIONS• Set performance goals, not outcome goals – you should take care to set goals over which you have

as much control as possible.

• It can be quite dispiriting to fail to achieve a personal goal for reasons beyond your control!

• Set realistic goals – it's important to set goals that you can achieve.

• All sorts of people (for example, employers, parents, media, or society) can set unrealistic goals for you.

They will often do this in ignorance of your own desires and ambitions.

• It's also possible to set goals that are too difficult because you might not appreciate either the

obstacles in the way, or understand quite how much skill you need to develop to achieve a

particular level of performance.

SMART• A useful way of making goals more powerful is to use the SMART principle:

• S – specific

• M – measurable

• A – actions

• R – realistic

• T – time-bound

• For example, instead of having "to sail around the world" as a goal, it's more powerful to use the

smart goal "to have completed my trip around the world by December 31, 2027." Obviously, this

will only be attainable if a lot of preparation has been completed beforehand!

STEP 1 – GOAL INVENTORY• Start by setting or developing an inventory of possible goals

• From here you can then select suitable goals and allocate priorities

• Start by asking yourself ‘in 3 years’ time what do I want to have achieve in table tennis and in other aspects of my life?’

• These are your own goals – brainstorm them – do not over-engineer them

• 10 minutes

STEP 2 – GOAL IMPORTNANCE

• Go back over your list and rate each goal based on the following:

1 - not at all important

2/3 - not very important

4 - interesting but not really motivating

5 - would be nice

6 - fairly important

7/8 - important enough to work hard

9 - very motivating and exciting

10 - inspiring, most important life goals

STEP 3 – GOAL SELECTION

• Consider the following when selecting your goals:

• Write your goals in a diary and record your progress

• Check each goal and ask yourself – can i devote the amount of time and effort needed?

• Discuss your goals with your partner/coach

• Make sure that your goals are written clearly and are able to be measured

• Be prepared to modify your goals if things change

STEP 4 – GOAL SETTING• Based on your list:

• Identify the 2 most important long term goals (generally >3 years away) together with a

timeframe within which you would like to achieve each goal

• Identify the 4 most important short term goals (generally less than 3 years away) together

with a timeframe within which you would like to achieve each goal.

• Limit yourself to 4 short term goals

• Be SMART

ACTION STEPS• Action steps are smaller goals

• They are a call to action

• They need to be undertaken for me to achieve my goal

• Examples include:

• Improve my topspin against chop

• Practice service 15 minutes 4 days a week

• Get my weight down to 85kg

• Identify 3 actions steps for each goal – think about what you need to do to achieve that goal

• Refer to goal setting worksheets

GOAL TYPES• Many of the goals that you would have set are outcome focussed goals (i.E achievement goals) – these are

helpful for motivation

• Performance goals do not involve any one else and the can include things like reduced error rates on FH, service 60% with backspin etc

• The key difference is that performance goals you have control over them whereas outcome focussed goals you may not have control ie you can play well but still not win the match

• The key part of a successful outcome is where players focusing performance goals – these goals are required to perform at a base level

• Examples of performance goals include:

• Stick to routines at all times

• Look for opportunities to attack

• Stay close to the table

• Keep calm and focussed

TRAINING GOALS• Another important component of goal setting is training goals

• It is important that you have a plan each time you train i.e. It could be to focus on footwork technique, FH spin etc

• There are a number of ways you can do this – you can use a simple diary and record what went well, your areas of focus

• Another key component is self-diagnosis – rate yourself against the categories in the self-assessment i.e.. 1 = excellent 5 = rubbish

• Also capture what you want to improve on next time i.e. 3 things that went well and 3 things to focus on next training session

WHEN I ACHIEVE A GOAL…..• When you've achieved a goal, take the time to enjoy the satisfaction of having done so

• Absorb the implications of the goal achievement, and observe the progress that you've made towards other goals

• If the goal was a significant one, reward yourself appropriately. All of this helps you build the self-confidence you deserve

• With the experience of having achieved this goal, review the rest of your goal plans:

• If you achieved the goal too easily, make your next goal harder

• If the goal took a dispiriting length of time to achieve, make the next goal a little easier

• If you learned something that would lead you to change other goals, do so

• If you noticed a deficit in your skills despite achieving the goal, decide whether to set goals to fix this

2017

Short-

medium

term

Short –

medium

term

Long

Term

Long

Term

Roadmap Links to Goals

2017 Review – what went well, areas of improvement, self reflection

2018 Short – Medium Term Goals

2019 Short – Medium Term Goals

2020 Long Term Goal 1

2021 Long Term Goal 2

SUMMARY

• You have undertaken a self-reflection - you have more insight into certain categories that you

need to be aware of and can develop

• You have created a list of goals and prioritised those goals

• You have developed action plans

• You have created your first roadmap

• You have started the planning phase for 2018 and beyond

SUMMARY • Goal setting is an iterative process - it improves each time you do it

• It does not stop here - each year you should sit and reassess and assess your goals for the following year

• There are a number of other areas that we can talk about including:

• Controlling ‘psych’ levels - what are they and how to…..

• Focussing concentration – techniques and tips

• Routines – why are they important

• Self confidence

• If you have an appetite for it let me know and we can do another session ……