What are SMART goals and how do athletes use them?
As summer winds down, preseason preparation begins for fall sports. For coaches and athletes, this is the perfect time to reflect on the upcoming season and set goals that will support growth and performance.
Research in sport psychology has identified many benefits of effective goal setting, including:
· Increased motivation and commitment to the outcome (Weinberg, 2010)
· Enhanced clarity and direction in training (Weinberg, 2010)
· Measurable indicators of progress to track improvement (Weinberg, et al., 2000)
· Encouragement of long-term skill development (Filby et al., 1999)
· Increased confidence and self-efficacy (Moritz et al., 2000)
To harness these benefits, it helps to use a clear, structured approach to setting goals. One of the most widely used in sport is the SMART framework.
The SMART Goal Framework
SMART is an acronym for Specific, Measurable, Achievable, Relevant, and Time-bound. Using this framework ensures that goals are clearly defined, realistic, and trackable (Lu et al., 2022; Williamson et al, 2022).
· Specific: Clearly define the outcome you want to achieve.
· Measurable: Identify how you will track progress toward your goal.
· Achievable: Ensure the goal is realistic based on your current abilities and resources.
· Relevant: Align the goal with your overall performance objectives.
· Time-bound: Set a specific deadline for achieving the goal.
Example: Competitive Swimmer SMART Goal
Specific “I want to improve my 100-meter freestyle race time from 1:02 to under 1:00.”
Measurable Track race times at practice and competitions.
Achievable A two-second improvement over 12 weeks is challenging but realistic with focused training.
Relevant Improving sprint speed supports the larger goal of qualifying for regional championships.
Time-bound Achieve this by the qualifying meet in 12 weeks.
Full SMART Goal Statement:
“Over the next 12 weeks, I will reduce my 100-meter freestyle race time from 1:02 to under 1:00 by completing three sprint-focused swim sessions and two strength training sessions each week, tracking my times weekly, so I am prepared for the regional championship qualifiers.”
The Role of Process Goals
Outcome goals (e.g., achieving a specific time) are important, but process goals focus on the actions you can control. Examples include:
· Practicing a particular turn technique three times per week
· Completing a targeted weightlifting program for upper-body strength
· Improving breathing efficiency with specific drills
Process goals break the outcome into actionable steps and create mini milestones. Hitting these smaller targets can boost motivation and provide ongoing feedback toward the larger objective.
Final Takeaways
When setting goals for the season:
· Be more specific than you think you need to be.
· Make them measurable so progress is easy to track.
· Keep them realistic but challenging enough to push your limits.
· Ensure they are relevant to your bigger performance picture.
· Always give yourself a clear timeline.
Write your goals down, review them weekly, celebrate each small win along the way and remember, goals are meant to be flexible! If something isn’t working along the way, change things up!
References
Filby, W. C., Maynard, I. W., & Graydon, J. K. (1999). The effect of multiple-goal strategies on performance outcomes in training and competition. Journal of Applied Sport Psychology, 11(2), 230–246. https://doi.org/10.1080/10413209908404198
Lu, Y., Yu, K., & Gan, X. (2022). Effects of a SMART goal setting and 12-week core strength training intervention on physical fitness and exercise attitudes in adolescents: A randomized controlled trial. International Journal of Environmental Research and Public Health, 19(13), 7715. https://doi.org/10.3390/ijerph19137715
Moritz, S. E., Feltz, D. L., Fahrbach, K. R., & Mack, D. E. (2000). The relation of self-efficacy measures to sport performance: A meta-analytic review. Journal of Sport and Exercise Psychology, 22(1), 1–14. https://doi.org/10.1123/jsep.22.1.1
Weinberg, R. (2010). Goal setting in sport and exercise: Research to practice. The Sport Psychologist, 24(2), 230–247. https://doi.org/10.1123/tsp.24.2.230
Weinberg, R. S., Burton, D., Yukelson, D., & Weigand, D. (2000). Perceived goal-setting practices of Olympic athletes: An exploratory investigation. The Sport Psychologist, 14(3), 279–295. https://doi.org/10.1123/tsp.14.3.279
Williamson, O., Swann, C., Bennett, K. J. M., Bird, M. D., Goddard, S. G., Schweickle, M. J., & Jackman, P. C. (2022). The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis. International Review of Sport and Exercise Psychology, 1(1), 1–29. https://doi.org/10.1080/1750984x.2022.2116723
