Performance Appreciation

Past Paper Practice

Explain the benefits of setting goals when creating a training programme. Give

examples of goals that you have set. 4 marks

Goal setting is important when devising a training programme as achieving improvements step by step can really motivate you to work hard.

2012 PA Question 1 (c)

Setting short term goals help you achieve your long term goals. Provided the short term goals are achievable and realistic then you will succeed fairly quickly which will motivate you to keep going with the programme.

A long term goal I set in badminton was to be able to hit an effective overhead clear consistently well to the back of the court. In order to achieve this I planned some methods of practice and set some short term goals.

Setting goals

My short term goals were to be able to shadow the overhead clear and groove the action of the shot without the pressure of the shuttle.

I also set a short term goal of being able to hit the shuttle into targets with the help of a feeder just short of the tramlines.

After 3 weeks of training I was aiming to place the shuttle right to the back between the tramlines 50% of the time.

Short term goals

As my programme progressed I needed to re-assess my targets as I was achieving them and needed to be challenged which kept my motivation level high.

Watching a video of my overhead clear in week 1 and then at week 3, I could see that my performance had improved, I was turning side on and hitting the shuttle with more power as I transferred my weight forward.

I was winning more games against my opponents which really helped my confidence.

There are short term goals and long term goals which need to be set before starting training.

It is essential to use SMARTER when goal setting. Specific to your activity, fitness level and role. Measurable, or testable. Eg The cooper run or

MAS. Achievable, they need to be within reach quickly. Realistic Eg-within the realms of possibility. Time related-Eg By week 3 I will be able to hit 50%

OCs

Exciting-lots of variety, games and success. Recordable Eg on video or paper (MAS and PAR)

Short term and long term goals

Decide on your activity and set some short and 1 long term target for that activity.

Eg I need to improve my cardio respiratory endurance in Football and be able to last the 90 minutes.

My short term target would be to be able to continuously jog for 7 mins

I would include skills practices which would involve long runs to help me achieve the target.

Task in pairs