Goal Setting
BACKGROUND INFO
Goal setting provides the plan which helps guide the physical and mental development.
Most coaches, along with the team members, will draw up a seasonal goal (or even longer – maybe three years) and once this is discussed and understood the player, with guidance from the coach, can set about making a plan.
This will be an opportunity to discuss the needs of the player and make suggestions based on optimizing the players potential and what motivates them.
As well, there will be the usual technical, tactical and fitness components.
The art to setting goals is using the SMART method.
Coaches and players should watch on YouTube:
* Setting SMART Goals – How to properly set a goal. (6.25 min)
* Sports Psychology – Goal Setting Part 1 (10.39) Part 2 (5.15)
* How to Achieve Your Goals (8.21)
(If you google “Goal Setting for Rugby” there will be plenty of information to digest)
This will provide a better understanding.
The player could start with his Dream Goal – where do they want their career to take them.
Then there is a Long Term Goal – what do they want to achieve this season.
This is then broken up in to Short Term Goals – break the season up in to smaller parts.
Within the short term goals they can set weekly and daily goals.
Example: John – 1st 5 / Utility
*Dream Goal: To play Professional Rugby
*Long Term Goal: To play at a high level this season so as to get selected in a rep team.
Improve speed over short distances to be a threat, particularly on the blindside.
Improve recovery fitness so that my support play allows me to look for two touches in each phase.
Improve passing so that it is longer and quicker and the line can play more shallow as necessary
Improve goal kicking so that I have an 80+% season
Improve kicking from hand so that I have an 80+% accuracy for the season.
*Short Term Goals: Start setting performance and technique goals. (Not outcome Goals)
a) Pre-Season: (6 week block – Feb 12 – March 31)
1- 10m time from 1.70 to 1.65 / 40m 5.27 to 5.20 / Bronco 4.54 to 4.45 / standing jump 2.70m to 3m / Clap press-ups 12 to 18 / Plank 2.13mins to 3.13mins
2- Goalkicking – 15/20 to 18/20 / drop-outs 15/20 in target area to 18/20 in target area / passing left & right on the run accurately 15/20 to 18/20 / Spiral bombs 10/15 to 13/15 in target area with 3.5+ sec hang time
b) First 6 weeks of season ….
c) Next 6 weeks ……
* Weekly Goals – detailed training sessions. E.g.: Recovery fitness – Monday: warm – up 3 laps of field/stretch / 3x 150m with 30sec recovery / 3 x 100m withy 20sec recovery / 2 x Broncos under 4.55.
Same detail for each activity whether performance or technique. Plan for 3 days a week, or more or less.
This should include at least two 20 minute mental sessions practicing breathing, imagery, affirmations, anchoring and posture.
* Daily Goals – this is the real fine tuning part and what they mark themselves on each day.
Monday Recovery Fitness: Technical – try to use the arms less (run with a ball) / run the first 150 as fast as possible and time the next two so that they take no more than 3 seconds more than the first run / same with the 100’s with a 2 second latitude.
Broncos – carry ball/shift ball at each turn/score at the start line each time.
The kicking and passing must highlight the technical detail.
Keep a daily record of activities and results. Monitoring is absolutely imperative. This will help you re-set and re-evaluate your goals on a weekly basis and at the end of each training/playing block.
ACTIVITY
Discuss this with your player/s.
Get them to start looking at the Goal Setting vids on YouTube and online.
Ask them to set a dream and long term goal.
Discuss these when you get the opportunity.
Help the player/s think about and set Short Term Goals.
When this is done get in to the nitty-gritty of weekly and daily goal setting and in particular how they are going to monitor themselves.