Professional Documents
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Strength and
Conditioning Coaches’
Communication of
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ABSTRACT INFORMED THE PROGRAM PERI- This could be beneficial in building re-
ODIZATION AND FEEDBACK PRO- lationships and rapport with athletes
THIS ARTICLE PRESENTS INFOR-
VIDED BY THE SCC. THIS ARTICLE that establishes trust and fosters ath-
MATION ABOUT GOAL SETTING
AIMS TO START BRIDGING THE letes’ motivation and performance during
AND HOW STRENGTH AND CON- training sessions (4,9,11,20). In addition to
GAP BETWEEN SCC FAMILIARITY
DITIONING COACHES (SCCS) CAN teaching athletes exercise techniques,
WITH GOAL SETTING AND INCOR-
INCORPORATE GOAL SETTING expert SCCs use different mental strate-
PORATION OF THIS MENTAL
STRATEGIES IN THEIR ATHLETES’ gies within their training sessions to
STRATEGY INTO THEIR COMMUNI-
TRAINING. THE ARTICLE increase athletes’ motivation (i.e., effort
CATION WITH ATHLETES ABOUT
PRESENTS AN OVERVIEW OF and engagement), confidence, and even-
TRAINING.
OUTCOME, PERFORMANCE, AND tual performance (4,5,9).
PROCESS GOALS, BASED ON THE
Although many mental strategies fit
SPECIFIC, MEASURABLE, INTRODUCTION
naturally and seamlessly with strength
trength and conditioning coaches
S
AGGRESSIVE YET ACHIEVABLE, and conditioning training (15), most
RELEVANT, AND TIME-BOUND (SCCs) play a central role in the
SCCs report being less than moderately
(SMAART) FRAMEWORK. STRATE- development of student athletes
trained or educated in using sport psy-
GIES SCCs CAN USE ARE PRE- (17) because SCCs work with athletes
chology generally (e.g., motivation, feed-
SENTED TO ILLUSTRATE HOW TO throughout the entire year. As SCCs do
back, relaxation, and stress
INCREASE THE EFFECTIVENESS not make scholarship or starting posi-
OF THE PERFORMANCE AND tion decisions, SCCs have the unique
PROCESS GOALS THAT
opportunity to regularly interact with KEY WORDS:
athletes without the athletes feeling mental strategies; performance; collegiate;
Address correspondence to E. Whitney G. pressured that their playing time or long-term athlete development
Moore, WhitneyMoore@wayne.edu. scholarship is necessarily on the line.
18 VOLUME 41 | NUMBER 2 | APRIL 2019 Copyright Ó National Strength and Conditioning Association
Copyright © National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
management) or mental strategies spe- completely under the athletes’ control. (such as the performance board rank-
cifically (e.g., goal setting, imagery, and Performance goals focus on meeting ings) may not be realistic. Even if real-
self-talk) (9,13,14). A lack of training specific performance markers such as istic, focusing solely on the outcome has
could limit SCC integration of these squatting 1.5 times one’s bodyweight been shown to increase athletes’ anxiety
mental strategies into their athletes’ (e.g., soccer and football), having over and diminish their performance because
training sessions, either as part of prep- a 20-in VJ (e.g., basketball and volley- their attention is on the consequences of
aration, during training, or recovery ball), or running a mile under 5 minutes either successfully achieving that out-
practices. Based on a survey of SCCs (e.g., endurance track athletes). These come or failing to do so (3). When ath-
within NCAA Athletic Departments in performance goals are focused on indi- letes focus on performance and process
the United States, SCCs seem to value vidual improvement on a task and are goals (i.e., goals under their control),
the integration of particular mental strat- more effective than outcome goals dur- however, their anxiety is diminished
egies in their daily activities with athletes ing training and competition because and they are able to have better per-
(10). For example, SCCs reported using the achievement of performance goals formances (3,23). By having process
goal setting most frequently, at a rate of is under the athletes’ control (3). It often goals, athletes’ attention stays on the
“often” to “all the time” (14,15). Further- helps athletes to break a large perfor- immediate activity (e.g., the process of
more, the frequency that SCCs use spe- mance goal down into multiple subper- performing the task) rather than on the
cific mental strategies was only weakly formance goals to make incremental implications of the activity (e.g., wining
related to their familiarity with the strat- achievements toward the long-term a competition or becoming a starter).
egies and their confidence to effectively goal (22). Both outcome and perfor- Although outcome goals can be moti-
demonstrate them (14). Importantly, mance goals can include long-term vating, performance and process goals
SCCs reported that the more training goals (1–4 years) and short-term (day should be the focus during the task,
they had on mental strategies, the more or week) or moderate-term (one or both at training and competition. By
familiar they were with those mental more months) goals. Process goals focus focusing on performance and process
strategies (14), which suggests that the on the strategies that help accomplish goals, athletes give themselves the best
training they had received on mental performance and/or outcome goals chance to achieve their outcome goals.
skills training was being retained. Per- such as giving 100% effort during train- This is why it is important to assist ath-
haps, what is necessary to bridge the ing, getting through the sticking point letes in learning to focus on perfor-
gap from familiarity to use is having on each bench press repetition by using mance and process goals.
more strength and conditioning specific
a focusing cue, maintaining steady splits Goal setting is integrated right into
examples of how to use mental strategies
during mile time trials, or focusing on designing periodized programs
within athlete training sessions. There-
one’s breathing rhythm when running (8,18,21). The SCCs design periodized
fore, to move toward an increase in
a mile (3,23). These goals are also within programs to address the performance
SCC’s use of a mental strategy they
athletes’ control. SCCs often instruct ath- needs of the athletes based on their
are already using in programming, this
letes with technique cues, which can be sport and to minimize their injury risk.
article focuses on how goal setting con-
used as process goals; however, SCCs do There can be multiple sources for these
cepts can be incorporated into strength
not necessarily call these technique cues performance needs including the sport
and conditioning. First, background
process goals or necessarily explain to coaches, the athletes’ performance on
knowledge and general research-based
the athletes how focusing on the tech- the assessment battery of the SCC,
education about goal setting is pre-
sented, followed by examples of how nique cues can help them achieve their and from athlete feedback. Then, SCCs
goal setting strategies can be incorpo- performance goals. See Figure 1 for ex- typically use the overarching sport goals
rated into collegiate strength and condi- amples of sport goals aligned with per- (e.g., increased blocking and spiking
tioning training sessions. formance and process goals. success in volleyball, and increased
Outcome goals are inherently depen- speed for starts and finishes of endur-
dent on the performance of the athletes ance runners) to inform the team and
GOAL SETTING individual performance goals that SCCs
in comparison with others (e.g., oppo-
BACKGROUND KNOWLEDGE nents and teammates) (5,23), which develop when designing athletes’ train-
There are 3 general categories of goals: means success is not completely under ing programs. For example, increased VJ
outcome, performance, and process. the athletes’ control. For example, track goals could be one performance goal
Outcome goals focus on the outcomes athletes can run their fastest time (i.e., that informs training for the volleyball
of competition, such as coming in first personal best) and still not win the race team to achieve the sport goal of
in a race, lifting more than teammates or qualify for the subsequent race. increased blocking and spiking success.
(e.g., performance boards), or winning Although it is not uncommon for ath- Although there may be a team goal for
an event/match (1,2). These goals are letes to have outcome goals such as lift- this increase, there will also be goals for
often focused on direct comparison ing the most weight (e.g., performance the individual athletes based on their
with others, and therefore not board rankings), such outcome goals position, current VJ performance, and
19
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Goal Setting and SCCs
connecting athletes’ strength and con- Second, 2 strategies for incorporating the team may need to increase their VJ
ditioning training to their sport perfor- process goals are presented. to improve their combined percentage
mance goals are likely to increase of serving aces and blocked spikes of the
athletes’ buy-in or ownership of the PERFORMANCE GOALS IN opponent. As part of a team talk, the
strength and conditioning process and TRAINING SCC can help athletes connect one of
performance goals (11,12). these important performance markers
Strategy 1 for incorporating per- to specific training exercises (e.g.,
STRATEGIES FOR formance goals. First, SSCs could Olympic-style, plyometric, or strength
INCORPORATING GOAL SETTING share with athletes the performance training). Understanding the reason
INTO THE ATHLETES’ TRAINING goals that informed the program design
behind an exercise and its connection
Next, strategies for how SCCs may for their current training phase. This
to sport performance can also help
incorporate goal setting concepts into can include both the general focus, such
motivate the athletes when doing their
training with athletes are presented. as strength, power, or agility, as well as
exercises. Communicating these specific
These strategies provide different ways exercise-specific performance goals for
connections to athletes will help make
for SCCs to educate their athletes about the team and for individuals. For exam-
achieving the strength and conditioning
strength and conditioning goals, as well ple, the SCC can share that the general
as provide athletes with self-assessment training goal is to increase power, and performance goals more meaningful,
practice during training. Part of this ath- the specific power goal for the volley- which can increase athletes’ engage-
lete education can be connecting the ball team is to increase the team’s aver- ment and ownership of their strength
overarching sport goals of their team age VJ by an inch per month for the and conditioning training (12).
to the activities they are doing during next 3 months. In addition, the SCC Increasing the team’s average VJ by an
training with the SCC. Training time is can use this specific goal to clearly con- inch each month may be an appropriate
already a precious commodity, so each nect the general power goal and and relevant goal, however, it does not
strategy below can take minimal time exercise-specific goals (e.g., VJ testing mean increasing an inch each month is an
for SCCs to implement. First, 2 strate- increase, power clean increases, and appropriate or relevant goal for each indi-
gies for incorporating performance squat increases) to the team’s sport per- vidual (3). It is also important to provide
goals to motivate athletes are presented. formance and outcomes goals. Overall, individual athletes with their personal
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Goal Setting and SCCs
goals within the team goal. Some of the on their training record sheet. Having As the athlete masters this process goal,
athletes may be trying to increase their VJ athletes write down their goals and look another technical aspect may become
by more than an inch, while others are at them regularly, especially before or the new process goal, such as dropping
near their maximal VJ capability. The during training sessions, will keep these into a half-squat for the catch phase of
individual goal could be provided on shorter term goals on their mind, which the hang clean. By having the athletes
the athletes’ regular training log along can help target their training effort (22). write the process goals down, the SCC
with their training exercises and intensi- If an athlete is not achieving these short- can also check the athletes are focusing
ties. The exercises most related to the er term, achievable performance goals, on the appropriate cues as process goals.
goals of that training phase could be then a conversation with the athlete For example, if the above athlete’s written
bolded for the athlete to remind them may help reveal reasons why (e.g., process goal for the hang clean is still
of this connection or included in a state- reduced sleep because of examinations, triple extension when it should be drop-
ment at the top or bottom of their train- being sick the last 2 weeks) or identify ping into a half-squat for the catch, then
ing page. By doing it this way, the athletes athletes at risk of overtraining or burn- the SCC gains insight into a disconnect
have both a collective goal and an indi- out. Then, the SCC can modify or adapt between the SCC’s most recent form
vidual goal to achieve for the same per- the goals taking this additional informa- feedback and the athlete’s understanding
formance marker (24). tion about the athlete into consideration. and use of that feedback. The SCC can
then use the athlete’s process goal to rein-
Strategy 2 for incorporating per- PROCESS GOALS IN TRAINING force that the athlete is successfully
formance goals. SSCs can assist ath- achieving triple extension and now needs
letes in developing their own Strategy 1 for incorporating pro- to focus on squatting for the catch phase
performance goals for different aspects cess goals. Process goals can focus to properly and safely complete the hang
of training (e.g., training days and train- athletes’ attention on the aspects of clean exercise. Thus, athletes’ writing
ing session components such as flexibil- training that will help them accomplish down technical feedback as process goals
ity, strength, and power). These can be their performance goals. As with other on their training form reminds the ath-
short-term performance goals that fit goals, it is important to try to make pro- letes what to focus on and can help SCCs
within microcycles or mesocycles to cess goals measurable or quantifiable so confirm that athletes identified the correct
assist the athletes in attaining long-term athletes can track their success at process goal to use during the exercise.
performance goals. Educating athletes achieving these goals (22). Although
about what are reasonable weekly gains process goals may seem small, they are Strategy 2 for incorporating pro-
will enable them to develop specific, the important steps that will help the cess goals. In addition to exercise
measurable weekly performance athlete achieve those larger performance technique, process goals can also focus
improvement goals, rather than the gen- goals. SCCs regularly give technique on other areas such as personal effort,
eral goal of improving every week. SCCs feedback, which involves communicat- attentional focus (i.e., enhancing athletes’
already estimate these weekly perfor- ing with athletes a specific technical pro- focus to reduce distracted or wasted
mance goals through the periodization cess to improve or safely perform an time), or teamwork (e.g., encouraging
process used for developing training pro- exercise. For example, when performing teammates during training, or partnering
grams (8,18,21). Initially, this may take the hang clean, the SCC may initially with someone to help them attain their
a little time by the SCC to communicate stress the importance of getting triple goal, such as effort or focus level). These
the performance goals that informed the extension by extending at the hips. This process goals may be accomplished by
program periodization. The result of this technique feedback (e.g., triple extension, using one or more different mental strat-
process can be more involved athletes extend through the hips) is a great start- egies including positive self-talk, focus
with training knowledge, which may ing point to identify process goals the cues, deep breathing, or breathing
lead to many positive benefits including athlete should remember when doing rhythm control. For some athletes, it is
increased engagement, effort, and moti- the exercise and during the following moving through their workouts efficiently
vation (11,12,16). An example of a short-- sessions. After giving this feedback, the that is difficult, so they can develop pro-
term performance goal for a hockey SCC could also remind the athlete to cess goals around enhancing focus to
player is increasing front-squat weight write down the feedback as his/her pro- reduce moments of inattention or distrac-
by 5 pounds each week to increase cess goal(s) on their training record for tion. To illustrate these types of process
front-squat 3 repetition maximum by future training sessions. This strategy goals, a detailed example has been pro-
25% at the end of summer training. This keeps process goals visible to the athletes vided in the next paragraph. In these
short-term performance goal enables the during training. Furthermore, to quantify cases, the process goal may actually be
athletes to see how they are progressing and track the athletes’ success at incor- twofold. One is maintaining or improving
each week on front-squat performance. porating the process goal into their exer- one’s attentional focus during training.
These weekly performance goals can be cise execution, the athlete can also rate Two, routinely completing the mental
kept where athletes will see them regu- how many of their repetitions success- strategy that assists the athlete in main-
larly, such as their locker, training bag, or fully incorporated their process goal. taining or regaining their attentional focus
23
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Goal Setting and SCCs
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