The Secret to Goal Setting for Athletes

Earlier this week, I talked about the importance of having both long and short-term goals on any goal-getting journey. Goal setting for athletes is not just about the big picture but also about crafting a plan that bridges the gap between where you are and where you want to be. The reality for many of the athletes I work with, myself included, is that long-term goals are the only ones we actually set and track. The reason for this isn’t because there isn’t acknowledgment of all the hard work that has to get there—athletes are very accustomed to hard work—it’s the assumption that you already know what needs to get done. Which is true. The problem isn’t a lack of knowledge, it’s a failure to plan accordingly using the knowledge we have.

Why Goal Setting for Athletes Requires Precision

We know, through years of research and neuroscience, that specific goals do best, especially compared to ones that sound more like “work hard”, “stay focused”. Why? Well, the brain could interpret “work hard” as many different things. “Working hard” in many ways could look like ‘hardly working’ or working incredibly hard bashing your head against the same wall thinking “what is it that I’m doing wrong”? The moral of the story is that specificity means exactly that when it comes to our short term goals. Our brain needs to know exactly which turn to make next, exactly when. It’s a lot like getting directions on your phone; Siri doesn’t tell you, “turn left in about 2 minutes” you hear, “turn left on Union St in 2km”. 

The secret to goal setting isn’t just about your motivation, your commitment, or your willingness to push outside of your comfort zone. The secret to goal setting is in the details. Once you set your big, long term goal the work is just beginning. Your next step is to plot your journey like directions on a roadtrip to a destination you’ve never been before. 

How to Set Effective Short-Term Goals

1. Make Your Goals Measurable: Define goals that are quantifiable and time-specific, such as “increase bench press weight by 10 pounds in 3 weeks.”
2. Focus on Controllables: Set goals that depend on your effort and actions rather than external factors. For example, “practice free throws for 20 minutes daily” is actionable and within your control.
3. Break Down Big Goals: If your long-term goal is to qualify for nationals, break it into short-term steps like improving your splits, building endurance, or achieving personal bests in smaller meets.
4. Track and Adjust: Regularly review your progress and refine your plan to stay aligned with your ultimate objective.

The Power of a Roadmap in Athletic Success

When athletes approach goal setting with a blend of ambition and precision, they unlock their true potential. The journey doesn’t end with setting a big goal—it starts there. By using short-term goals as stepping stones, athletes can stay focused, motivated, and adaptable, paving the way for long-term success.

Ready to take your performance to the next level? Book a free consultation today to create a personalized goal-setting strategy that works for you!

Lauren Williams | High-Performance Coach & Athletic Mindset Coach