Do you set goals for practices and games? Do you have a long-term goal that you’re working toward as an athlete?
In this article, I’m going to discuss what goal setting is, why it’s so important to you as an athlete, some common challenges and mistakes athletes make when it comes to goal setting, and then I’m going to walk you through a framework that you can use to master goal setting in sports.
What is Goal Setting for Athletes
Goal setting in sports involves setting targets that you want to achieve.
These can be:
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Long-term goals
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Short-term goals (such as goals you want to achieve by the end of this month or season)
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Daily goals (such as practice goals and game goals)
The reason it’s so important for you to have these goals set comes from what goals provide us with.
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Long-term goals provide motivation. They give us direction and help us know what we’re working toward.
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Practice goals give us daily direction and focus.
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Game goals provide clear focus and can actually help improve performance.
So, there are three key benefits of goal setting for athletes:
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Motivation – A goal gives us the drive and push to work hard to achieve it.
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Focus – Long-term goals provide direction, while practice and game goals sharpen focus in the moment.
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Performance improvement – The right game goals unlock peak performance instead of holding you back.
Common Mistakes Athletes Make When Setting Goals
Focusing on Outcome Goals for Games
One challenge athletes face is setting game goals that are too focused on the outcome.
Long-term goals will likely be outcome goals—winning a game, reaching a certain stat line, receiving an award, or winning a championship. Those are fine for long-term goals.
But in the short term, when we set outcome goals for games, this can lead to more anxiety and fear.
For example, I’m working with a basketball player right now who has historically focused on the score and on not making mistakes. He sets goals like getting a certain stat line in terms of points and minimizing mistakes. While these sound good, they actually cause him to play tight and out of rhythm.
When he focuses on points, he gets in his head if he doesn’t score enough by halftime. When he focuses on avoiding mistakes, he plays timidly.
Instead of playing freely, he holds himself back.
That’s why one of the main challenges athletes experience with goal setting is focusing too much on outcome goals. Instead, we want to use process goals (I’ll explain those in the framework below).
Setting Goals Too Far in the Future
Another challenge is setting goals that are too far in the future.
Yes, motivation comes from long-term goals, but if the goal is too distant, it won’t provide urgency.
For example, if I’m a freshman in high school and I set a goal to be a starter in college, that’s four years away. It’s a great goal, but it’s too far out to push me every single day.
Instead, I’d want to set shorter-term goals like making varsity or earning conference player of the year. Those are close enough to spark daily urgency.
When a goal is only three months or a year away, I’ll be more likely to push through tough training days because I know the season is coming soon.
Not Setting Daily Goals
The third common mistake is not setting daily goals.
Long-term goals without daily goals remain just an idea. To make real progress, you need daily goals that connect back to your long-term target.
Daily goals are critical because they give you consistent steps forward. They turn motivation into action.
Goal Setting Framework for Athletes
Now let’s go over a four-step framework you can use to master goal setting:
Step 1: Identify a Long-Term Goal (Motivation)
What’s the long-term goal you’re working toward right now?
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End of this season?
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One year from now?
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Two years from now?
Try not to set one further than two years out, so it keeps urgency strong.
Step 2: Set Smaller Targets
Break that long-term goal into smaller, measurable targets.
For example:
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A pitcher may set velocity increases month by month.
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A football player may set strength-based weight room goals.
These smaller targets provide guidelines that move you toward your long-term goal.
Step 3: Use Process Goals for Practices and Games
Process goals are controllable goals you set for practices and games.
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Practice process goals answer: What am I working on today? They give you intention and speed up improvement.
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Game process goals answer: What do I need to focus on that will help me play my best today? These targets free you to play with confidence and trust.
While outcome goals are inevitable, your main focus should be process goals to reduce fear, expectations, and pressure.
Step 4: Create a Weekly Checklist
Finally, build a weekly (or daily) checklist to create consistency.
Examples include:
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Training volume and exercises
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Mental game exercises
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Standards for practices: full effort, positive thinking, setting a process goal
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Standards for games: effort, bouncing back from mistakes, listening to coach, keeping a positive attitude
A checklist keeps you accountable and shows daily progress toward your long-term goals.
Final Thoughts
Goals are powerful for athletes. Long-term outcome goals give you motivation and direction. But to truly grow, you need to break them down into smaller targets, process goals, and daily actions.
With this framework, you’ll stay motivated, focused, and consistent—ultimately improving your performance and moving closer to achieving your long-term goals.
If you’re interested in learning more about one-on-one mental performance coaching, click here to schedule a free introductory coaching call, or you can fill out the form below.
I’ve also created two online mental training courses for athletes:
And if you’re more of a reader, check out my books:
Thank you for reading and I wish you the best of success in all that you do.
