Goal Setting and SMART Targets

This lesson covers goal setting and SMART targets as required by the OCR GCSE PE specification (J587, Section 2.2). Goal setting is a fundamental psychological tool used by performers to improve motivation, focus, and adherence to training. OCR uses a specific version of the SMART acronym that differs from some other specifications — you must learn the OCR version precisely.

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Why Set Goals?

Goal setting is important because it:

Benefit	Explanation
Increases motivation	Having a clear target gives the performer something to work towards, maintaining effort and commitment
Improves focus	Goals direct the performer's attention towards specific areas of improvement rather than training aimlessly
Builds confidence	Achieving goals provides a sense of accomplishment that boosts self-belief
Monitors progress	Goals allow the performer (and their coach) to track improvement over time
Maintains adherence	A performer with clear goals is less likely to skip training sessions or give up
Reduces anxiety	Knowing what they are working towards can help performers feel more in control and less anxious about competition

graph TD
    G["Goal Setting"] --> M["Increases<br>Motivation"]
    G --> F["Improves<br>Focus"]
    G --> C["Builds<br>Confidence"]
    G --> P["Monitors<br>Progress"]
    G --> A["Maintains<br>Adherence"]
    G --> R["Reduces<br>Anxiety"]

    style G fill:#8e44ad,color:#fff
    style M fill:#2980b9,color:#fff
    style F fill:#27ae60,color:#fff
    style C fill:#e67e22,color:#fff
    style P fill:#3498db,color:#fff
    style A fill:#2ecc71,color:#fff
    style R fill:#f39c12,color:#fff

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Types of Goals

Performance Goals

Definition: Goals based on the performer's own standards — they focus on improving personal performance regardless of the result.

Examples:

• "I want to improve my 100 m time from 13.2 seconds to 12.8 seconds."
• "I want to increase my sit and reach score from 12 cm to 16 cm in six weeks."
• "I want to complete 10 consecutive free throws in basketball practice."

Outcome Goals

Definition: Goals based on the result of a competition — they focus on winning or achieving a specific competitive outcome.

Examples:

• "I want to win the county 100 m final."
• "I want our team to finish in the top three of the league."
• "I want to beat my opponent in the next badminton match."

Which Type Is Better?

Performance Goals	Outcome Goals
Within the performer's control	Partly dependent on the opposition
Focus on personal improvement	Focus on competitive results
More motivating for most performers because they can always be achieved through effort	Can be demotivating if the opposition is significantly stronger
Recommended by sports psychologists as the primary focus	Useful as a long-term ambition but should not be the sole focus

Exam Tip: OCR may ask you to distinguish between performance and outcome goals. A strong answer will define each type, give a sporting example for each, and explain why performance goals are generally considered more effective for motivation and improvement.

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SMART Targets — The OCR Version

OCR uses a specific version of the SMART acronym. This is different from some other exam boards. You must learn the OCR definitions precisely.

Letter	OCR Meaning	Definition
S	Specific	The goal must be clearly defined and focused on a particular area of improvement — not vague
M	Measurable	The goal must include a way to measure progress or achievement — usually a number, time, or score
A	Achievable	The goal must be realistic and within the performer's capability — challenging but not impossible
R	Recorded	The goal must be written down and documented so that it can be reviewed and tracked
T	Timed	The goal must have a clear deadline or timeframe for completion

CRITICAL NOTE: OCR defines "A" as Achievable and "R" as Recorded. Other exam boards may use "Accepted" (or "Agreed") and "Realistic." Make sure you use the OCR definitions in your exam — using the wrong version may cost you marks.

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Applying SMART to Sporting Goals

Example 1: A Swimmer

Letter	Application
S	Improve my 50 m freestyle time
M	Reduce my time from 32.5 seconds to 31.0 seconds
A	A 1.5-second improvement over 8 weeks is challenging but realistic given my current training programme
R	Record all training times and competition results in a training diary
T	Achieve this by the county championships on 15th June