So I will begin with how I start my sessions with all my clients - goal setting, or more specifically introducing goal setting. In sport (and life in general), we all need a direction in which we want to head in. Goal setting directs goal-directed behaviour and in the process can help several mental skills i.e. confidence, motivation, self-belief, determination etc. I cannot stress enough the importance of goal setting to my clients and if done correctly, can benefit us in so many ways. Goal setting can encompass several goals at once but it is imperative that goals are SMART (more on this later).
To set good goals, we must know our current performance levels for us to compare our performances with. If we cannot compare future assessments with pre performance measures, we do not know how much we have improved or how much gain we have achieved over time. To do so, we must carry out a detailed performance analysis. This is an analysis of the skills, tactics, fitness and mental level of an athlete for their sport and this process can take a whole session to complete. Performance analyses are great at identifying an athlete`s weaknesses or areas of required improvement but are time consuming, mundane and requires a lot of questionnaires to be filled out. If I am limited for time or if I am working with younger clients, I tend not to carry out performance analyses. I collate information based on coaches feedback, parents and the athlete themselves by interview and observation and use self-evaluative methods to assess the future progress of the athlete. By targeting it this way, I do not risk losing the clients interest or end up confusing the client before we have even started. Once goals have been determined, SMART goals need to be set. SMART is an acronym for Specific, Measurable, Action-orientated, Realistic and Timely goals. You can also use SCAMP, this is an acronym for Specific, Challenging and Controllable, Attainable, Measurable and Multiple and Personal. There are a host of other acronyms you can use for setting goals. Whichever acronym you use, it can be used to create a detailed performance enhancement program for that individual. This program will allow individuals to monitor their progress over time and evaluate their performance at any one time (if recorded properly). It will also allow improvements to be seen and weaker areas of performance can continuously be worked on. I also encourage my clients to set short, medium and long term goals. Short term goals are by far the most important as they act as checkpoints in achieving medium and long term goals. Short term goals have the power to keep the athlete focused whereas the longer term goals keep the athlete empowered and motivated whilst keeping the bigger picture in mind.
As I am setting my own goal setting program, I will set SMART goals as well as setting short, medium and long term goals. I came to these goals by asking other climbers who climb with me what my weaknesses were. The feedback I got was unanimous.
To set good goals, we must know our current performance levels for us to compare our performances with. If we cannot compare future assessments with pre performance measures, we do not know how much we have improved or how much gain we have achieved over time. To do so, we must carry out a detailed performance analysis. This is an analysis of the skills, tactics, fitness and mental level of an athlete for their sport and this process can take a whole session to complete. Performance analyses are great at identifying an athlete`s weaknesses or areas of required improvement but are time consuming, mundane and requires a lot of questionnaires to be filled out. If I am limited for time or if I am working with younger clients, I tend not to carry out performance analyses. I collate information based on coaches feedback, parents and the athlete themselves by interview and observation and use self-evaluative methods to assess the future progress of the athlete. By targeting it this way, I do not risk losing the clients interest or end up confusing the client before we have even started. Once goals have been determined, SMART goals need to be set. SMART is an acronym for Specific, Measurable, Action-orientated, Realistic and Timely goals. You can also use SCAMP, this is an acronym for Specific, Challenging and Controllable, Attainable, Measurable and Multiple and Personal. There are a host of other acronyms you can use for setting goals. Whichever acronym you use, it can be used to create a detailed performance enhancement program for that individual. This program will allow individuals to monitor their progress over time and evaluate their performance at any one time (if recorded properly). It will also allow improvements to be seen and weaker areas of performance can continuously be worked on. I also encourage my clients to set short, medium and long term goals. Short term goals are by far the most important as they act as checkpoints in achieving medium and long term goals. Short term goals have the power to keep the athlete focused whereas the longer term goals keep the athlete empowered and motivated whilst keeping the bigger picture in mind.
As I am setting my own goal setting program, I will set SMART goals as well as setting short, medium and long term goals. I came to these goals by asking other climbers who climb with me what my weaknesses were. The feedback I got was unanimous.
I have set a number of longer term goals as well as a number of short term goals. This is in case one of my goals is not viable. For example, if I had set a goal for climbing outside, it may not be possible to achieve due to the unpredictable weather in Scotland. In addition, my goals are varied, not specifically focusing on one aspect of climbing. This is in case I get injured and cannot pursue specific goals. So rather than put all my eggs in one basket, I have a variety that I can work towards. By setting a variety, we have back-ups and alternatives so that we are prepared for any slip-ups or unexpected situations. Goal setting takes time and involves a large element of problem solving. Surprisingly, it takes a lot more time and effort to do than just jotting some words down. I would recommend a week so personal motives and drives can be thought over and evaluated. Not only do we have to be aware of setting a variety of goals but goals must be related. My longer term goals are related to my shorter term goals. I always ask my clients for their longer term goals first and then I would ask them "At halfway point, where would you like to be if you were to achieve your longer term goals?" The same with the short term goals: "Your medium term goals are (how many days/weeks away), what would you have liked to have done to keep your medium terms goals in check? ". The importance of any goal is that they must be flexible and can be adapted at any time. If you keep smashing your short term goals and your longer term goals are within reaching standards then you need to adjust longer term goals to keep an athlete`s mind engaged and challenged. Setting goals is not a rigid process but a flexible process adjusted to suit the athlete`s performance as they progress. However, it is important to stress that goals should not be constantly changed as this would incur a lack of trust and motivation towards the enhancement program.
In my goal setting, I have also jotted down dates that I would like to achieve all my goals for. We must have a point in time to work towards in order to evaluate goals. Whether we reach them or not, it is always good practice to reflect on what we have done so far and what is left to do. This keeps us motivated and focused on what is required of us to get to what needs to be done. It will also tell me whether I under- or over-estimate my performance and it can point out specific weaknesses which I can then set as further goals. For example, if I focused one of my medium term goals on improving my core. I then selected a high number of core exercises as well as a high number of reps and a high number of sets for each exercise that I would like to do in my next climbing session as one of my short term goals, without having previously done any. If I do not achieve my short term core goal then this might tell me a few things: first, that I overestimated my core ability. Second, I was unrealistic with my goal having done no core before (perhaps I should have looked at training programs, consulted with a coach or asked other climbers expertise). And third, my poor attempt at core (which I would have still recorded in my goal setting program) tells me that my core might be a weakness in climbing. From evaluating and reflection, this will direct further goal-directed behaviours. To help me with my self-evaluations, I will also rate myself out of ten my energy levels during that particular climbing session. I would expect that if I did not achieve anywhere near what my target was for my core goal, it was because I did not have the strength to do so and consequently, my energy levels would most likely be at the higher end of the rating, 10 out of 10.
So armed with my performance enhancement program that I have created with my medium and long term SMART goals, I can attack each session with these goals in mind and reflect upon them as I progress. At the beginning of each week, I will set myself short term SMART goals. This means selecting which exercises to focus on and also deciding how I structure each of my forthcoming training sessions.
Published 9 November 2015