|
Setting Controllable
Goals
 BY CHRISTOPHER CARR, PhD//Sport and Performance
Psychologist
As I
observed the 2008 Summer Olympic Games, I was reminded that
athletes who win medals have, for years, had the goal of winning a
medal. Yet, it was the daily work and effort that pays off at the
Olympic Games.
In
the men’s 4x100 freestyle relay, the USA team trailed France
going into the last 100. But Jason Lezak came from behind and by
.08 seconds beat the French world champion and set a world record.
After the race, Lezak was quoted as saying to himself that he felt
the fatigued.
"Then
I changed,” he said. “I said, ‘You know what?
That's ridiculous. This is the Olympics. I'm here for these guys.
I'm here for the United States of America. It's more than me. I
don't care how bad it hurts, or whatever, I'm just going to go out
there and hit it.’”
The
rest is Olympic history. But
that history began with the goal of Olympic success. It is
important to learn how to set goals in order to achieve your own
swimming performance goals. As you prepare for this upcoming
competitive season, make sure you have followed some important
steps to effective goal setting:
Make
daily practice goals. Take
a notebook (could be your mental training journal) or some 3x5
cards and write down 1-3 goals for each practice. Not just doing
what is on the practice schedule, but make the goal specific to
your improvement (e.g. achieving 80% of your fast-paced intervals).
Just 1-3 goals a day. Then review after each practice. Did you
accomplish your goals? Did you make good progress? Then make
revisions and be goal-directed at the next practice – every
day.
Review
your goals each day. Find
time to sit down and review the goals you had for that particular
practice/meet. Did you achieve the goal? What did you do (or not
do) to help you achieve that goal? How can you make the goal more
challenging tomorrow? Make this process your own and don’t
wait for a coach to give you goal direction. The results will be
more confidence in yourself when you step up on the starting
block.
Learn
how to refocus your goals during practice. If
you made a practice goal that is going to be tough to accomplish
(due to a bad start or change in drills), make the adjustment so
you can still find success. Even small successes (finishing a tough
set, using a positive cue word) can lead to confidence and focus.
As soon as you drift from goals, you lose self-direction and
focus.
Good
luck to you in your pursuit of your swimming goals and
successes…have fun and swim fast!
“The
fight is won or lost far away from the witnesses…behind the
lines, in the gym, and out there on the road, long before I dance
under those lights.” – Muhammad Ali
|
