sport psychology 1:topic 3 goal setting. sport psychology 1: motivation debrief: –intensity &...

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Sport Psychology 1:Topic 3 Goal Setting

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Page 1: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

Sport Psychology 1:Topic 3Goal Setting

Page 2: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

Sport Psychology 1: Motivation

• Debrief:– Intensity & Direction: Factors that have to do with their own

motivation.

• Definition (Factors): (What you have)– Effort– Attitude– Goals– Ability to sustain commitment– Others?

• How do you BUILD on these factors?

Weinberg & Gould, 2011

Page 3: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

Sport Psychology 1: Motivation

• Intrinsic– Performance success– Skill improvement– Increased ability to

persevere– Emotional control– An opportunity to

challenge myself each day

– Others??

• Extrinsic– Pride of my coach– Positive recognition from

my team mates & friends

– Team and League Awards

– Post-Secondary/ Provincial opportunities

– Others??

Page 4: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

• ACTIVITY: – What do you think of when someone mentions doing a

puzzle?

– How about when someone mentions completing a puzzle that has:

• 10 pieces• 500 pieces• 5000 pieces

– What factors change when the number of pieces changes?

– Conclusions? How will I know if I have been SUCCESSFUL!

Sport Psychology 1:Topic 3Goal Setting

Page 5: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

“What do I want to strive for today?”– Goal setting is about mapping

out your pathway to success.– Athletes typically understand

WHAT goals are• Importance is KEY

– HOW commitment is usually measured by coaches, trainers, etc.

– Become more COMMITTED. (Yes, this is a GOAL!)

Sport Psychology 1:Topic 3Goal Setting

(Burton & Weiss, from Horn, 2008;Weinberg, from Van Raalte & Brewer,

2002)

Page 6: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

• Key to Goal Setting?– MOTIVATION!!

• How do these two topics fit together?– Think about our puzzle!

• How do you keep the end produce in mind each day & the outcome?

Sport Psychology 1:Topic 3Goal Setting

Page 7: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

• Three types of GOALS:– Process: skill performance, task commitment, or measurable outcome

under the control of the athlete

– Performance: Individual athletes measures independent of the competition, established by the athlete (so greater control), and personal.

– Outcome: Focus is on the end-result of the competition, can be dictated by the competition, and not entirely in the control of the athlete.

• Athletes should strive to have goals in each category. But, understand that the same level of control does NOT apply to each one!

Sport Psychology 1:Topic 3Goal Setting

(Weinberg & Butt, from Morris & Terry, 2011)

Page 8: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

Goal Type Poorly written goalsRewritten and improved goals

Process1. improve my free throw mechanics

1.focus on bending at the knees during each of 10 trials

Performance 2. improve passing 2. during each scrimmage, pass to a teammate 8 times

Outcome3. improve win loss record from last year

3. Improve free throw percentage during games and decrease the number of fouls in the first half

Sport Psychology 1:Topic 3Goal Setting

Examples:

(Monsma, 2007)

Page 9: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

Goal setting and Performance:• Goals direct attention towards

action.• Goals regulate the amount of effort

put into a task.• Motivates athletes to develop

alternative strategies to reach the goal.– Have to know WHAT to do WHEN. – Become an “if- than” thinker in order to

respond rather than react

Sport Psychology 1:Topic 3Goal Setting

(Burton & Weiss, from Horn, 2008)

Page 10: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

• What gets in the way of achieving our goals (among others)?– Competing interests (priorities)– “Spontaneous” goal setting– Unhealthy or adversarial competition among teammates– Too vague– Goals established by others rather than oneself– Motivation challenges– Others?

• Goal setting helps the athlete maintain focus when “adversity” strikes.

Sport Psychology 1:Topic 3Goal Setting

(Weinberg, from Van Raalte & Brewer, 2002)

Page 11: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

Sport Psychology 1:Topic 3Goal Setting

Example of 1-2-3 rule: For every OUTCOME goal, you have two PERFORMANCE goals, and three PROCESS goals.

Goal Setting for a Quarterback

Page 12: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

Collective (team) vs. Individual Goals

• Should work together as both are important to performance.

Sport Psychology 1:Topic 3Goal Setting

What does a COLLECTIVE goal look like with our game?

What INDIVIDUAL goals could you set for yourself?

Page 13: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

Goal Setting Guidelines & Principles:– Record your goals & make them

importance each day!– Need both short & long term goals.– Both practice & competition goals– Be accurate in your own self

assessment (recall: Self-Awareness)

– Set positive goals (avoid negative language)

Sport Psychology 1:Topic 3Goal Setting

(Weinberg & Butt, from Morris & Terry, 2011)

Page 14: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

• REVIEW:

1.What is the key to Goal Setting?

2.What are the three types of goals?

3.What are two important guidelines to goal setting & WHY are they important?

4.SMARTS Goal Setting

Sport Psychology 1:Topic 3Goal Setting

Page 15: Sport Psychology 1:Topic 3 Goal Setting. Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation

Be SMART when setting goals:• S be Specific • M be Measurable• A be Adjustable• R be Realistic• T be Time Bound• S be Self-Determined

Sport Psychology 1:Topic 3Goal Setting