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.

---

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

---

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.

---

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.

---

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

Full SMART goal: "I will reduce my 50 m freestyle time from 32.5 seconds to 31.0 seconds by 15th June, recording my progress in my training diary each week."

Example 2: A Football Player

Letter	Application
S	Improve my passing accuracy in matches
M	Increase my pass completion rate from 72% to 80%
A	An 8% improvement over a season is realistic with focused practice
R	Record pass completion statistics from each match using a match analysis app
T	Achieve this by the end of the league season in March

Full SMART goal: "I will increase my match pass completion rate from 72% to 80% by the end of the league season in March, recording my statistics after every match."

Example 3: A Fitness Trainer

Letter	Application
S	Improve cardiovascular endurance as measured by the MSFT
M	Increase my MSFT score from Level 8.4 to Level 10.0
A	Progressing 1.6 levels in 10 weeks is challenging but achievable with consistent training
R	Record weekly training sessions and monthly fitness test results in a logbook
T	Achieve this within 10 weeks

---

Why Each Element of SMART Matters

Element	What Happens If It Is Missing
Not Specific	The performer does not know exactly what to focus on — effort is scattered and unfocused
Not Measurable	There is no way to know whether the goal has been achieved — the performer cannot track progress
Not Achievable	The goal is too difficult, leading to frustration, loss of confidence, and demotivation
Not Recorded	The goal is easily forgotten, and progress cannot be tracked or reviewed
Not Timed	There is no urgency — the performer may procrastinate because there is no deadline

Non-SMART vs SMART Goals

Non-SMART Goal	Problem	SMART Version
"I want to get fitter"	Not specific, not measurable, not timed	"I will improve my MSFT score from Level 7 to Level 9 within 8 weeks, recording my score each fortnight"
"I want to win more matches"	Outcome goal, not specific, not measurable	"I will increase my first-serve percentage from 55% to 65% by the end of this term, recording my stats after each match"
"I want to be stronger"	Not specific, not measurable, not timed	"I will increase my bench press 1RM from 60 kg to 70 kg within 12 weeks, recording my progress every two weeks"

---

Goal Setting and Motivation

Goals are closely linked to motivation — the internal drive and desire to succeed.

• Short-term goals (days to weeks) maintain motivation during day-to-day training by providing frequent milestones.
• Medium-term goals (weeks to months) bridge the gap between daily training and long-term ambitions.
• Long-term goals (months to years) provide the overarching purpose and direction for training.

graph LR
    A["Short-Term<br>Goals<br>(daily/weekly)"] --> B["Medium-Term<br>Goals<br>(monthly)"]
    B --> C["Long-Term<br>Goals<br>(yearly/career)"]

    style A fill:#2ecc71,color:#fff
    style B fill:#f39c12,color:#fff
    style C fill:#e74c3c,color:#fff

Example: A young athlete's goal hierarchy:

• Long-term: Represent Great Britain at the European Championships within 5 years.
• Medium-term: Qualify for the national championships this season by running the 800 m in under 2:05.
• Short-term: Complete 4 interval training sessions this week, hitting target pace of 62 seconds per 400 m.

---

Common Exam Mistakes