Tangible Ways to Set Goals
Most athletes want to get better, but a few percentage actually see the development. The difference between the two types of players has many different properties, but one huge element is the way they set and plan their goals. It does not matter what stage of your career you are in, setting goals is one of the most powerful tools in your journey.
Let’s be honest: most athletes don't set goals the right way. They either set vague ones or write something down and then forget it two days later. But did you know that you are 7x more likely to overcome a challenge if you come back the reason why you are doing it? And research shows you’re 42% more likely to achieve a goal just by writing it down? Come on now! We can do this people!
We are going to be super micro about goal setting today, and give some really actionable ways to set yourself up for success. It’s time to measure progress, stay motivated, and build confidence through the power of goal setting. Let’s walk through it:
Why It Matters To Set Goals in Athletics
+direction — it allows for a visual of something to work towards, it gives purpose.
+motivation — it acts as a reminder when you are tired, burnt out, or uninspired. It’s your compass.
+confidence — hitting milestones — no matter how big or small — builds your belief in your ability
+focus — eliminates the time wasting, allows for training with intention
Framework For Setting Goals
Long term vision
This is the easy part. And i encourage you to shoot high, sit with it, let it really resonate with you. This is your vision and yours only. Not your parents, not your friends, not your coaches. This is what YOU dream of. Lean into it.
Ask yourself
+where do i want to be in 6 months? 1 year? 2 years?
+what level do i want to reach?
+how do i want to feel? How do i want to preform?
WRITE THIS VISION DOWN + keep it somewhere you can constantly refer back to. (notes app, whiteboard, journal)
Short term performance
Here is where we dive into the specific actions. This is where most athletes fall flat, and it’s what separates the good from the great. You must have a vision, but more importantly you have to ask yourself, how do i get there?
These goals should be:
+measurable — to track progress
+time-based — give yourself a deadline
+relevant — they connect directly to your vision
Weekly/Daily actions
Now we’re going to take your short term goals and reserve engineer them into weekly habits. This is the actual reps, hours, and effort.
An important thing to note: don’t overwhelm yourself. You can have BIG goals, but small daily actions. It has to be something that you can stick to. Something that you truly feel you are capable of doing each day or week. I listened to Ben Nemtin on a podcast recently and he put it so eloquently. He said, “action compounds by interest — just like small deposits into a compounding interest account — it grows over time. Small actions over time, they grow and you’ll see the results.” The small actions are the stepping stones.
Think: 2-3 actions.
Extra Tips
+keep your goals and vision visible — put them on your mirror, your phone Lock Screen, your refrigerator, etc. ~ always come back to your why.
+find accountability — schedule weekly check-ins (with yourself or a friend)
+celebrate the small wins — just as I’ve said before, its the small actions that lead to the big results
+stay flexible — sometimes you have to adjust, but never abandon.
+don't compare — this is your journey and yours alone.
Setting goals isn’t about being perfect. It’s about being intentional. Every athlete—regardless of age, sport, or skill level—can benefit from knowing where they’re going and how they’ll get there.
You don’t need fancy tools or crazy schedules. You just need a clear vision, a plan, and the discipline to show up consistently. So grab your notebook, map out your goals, and go chase them down.
Your future self will thank you.
Examples
Long term vision
I want to be starting midfielder on my varsity soccer team next season
I want to get a 38 on the beep test this fall
I want to get recruited to play at a division 1 school
Short term performance
goal — i want to be a starter on my varsity team next season
have a conversation with my coach about what they’d like to see from me
get a personal record on the fitness test (20 manu, 35 beep test)
get a 300 juggling record
2. goal — i want to get a 38 on the beep test this fall
may — get a 32
june — get a 35
july — get a 38 + maintain
3. goal — i want to get recruited to play at a division 1 school
have a phone call with 10 coaches by December
increase my strength and fitness to prepare for the level increase — be able to run a 6.5 min mile
Weekly/Daily actions
goal — i want to be starting midfielder on my varsity soccer team next season
run fitness 3x week
juggle for 15 minutes 3x a week
goal — i want to get a 38 on the beep test this fall
run the test every other week
goal — i want to get recruited to play at a division 1 school
make a list of 20 programs that I may be interested in
send out a email to 3 coaches per week expressing my interest in their program
complete 2 full body strength sessions each week
run extra fitness after training 2 times a week
