Athletes today fight a very uphill battle when it comes to expectations from themselves and others. While most athletes begin playing sports because of pure enjoyment, expectations often grow alongside young athletes. For athletes at any age to improve physically and mentally in their sport, goal setting is a practiced skill that can too often be underused.

In order to develop helpful goals for athletes it is important to understand that there is two primary drives for people in just about any situation. The first being internal drive, and the second being external drive. Internal drive is that feeling of wanting to accomplish something for yourself or perfecting a skill you have worked on for some time. It is the feeling of accomplishment an athlete gets when they know they worked hard and did their best. External drive comes from outside motivators. This is when at athlete feels successful because they outperform their opponent or score the most goals. External drive is not necessarily a bad thing; it just should not be the only motivator for an athlete. The best way to develop helpful goals is to account for an athletes personal motivators and set goals that account for both their internal and external drives.

When goal setting it is equally as important to set mental goals as it is to set physical goals. If a basketball player can shoot 20 for 20 free throws at the gym, but believes he will miss as soon as he is in a game setting, what happens? More often that not, that great free-throw shooter will miss. At Premier Sport Psychology we are strong believers that the mind is like a muscle, and it only works at full capacity when it is trained properly. There are many different sport psychology techniques that can increase your mental training such as mental imagery, visualization, focus exercises, and mindfulness training. By educating yourself more on these topics you are taking the first step into reaching your goals.

Now, speaking of goals, how do we set them? When setting goals it is important to set SMART goals. Meaning that goals should be specific, measurable, attainable, relative, and time-bound. It is also important that when setting goals, you track your physical and mental training. Athletes can set up a weekly and monthly schedule to hold themselves accountable and celebrate milestones along the way to their major outcome goal. For example, a runner may want to shorten their mile time by one minute before their season begins. It is important to figure out the proper training, both physically and mentally, that will need to take place in the allotted time to reach that goal. It is not enough to simply want to be better, faster, or stronger; you must actually follow through on the process.

In review, here is a basic overview:

1) Identify personal motivators. Figure out what your internal and externals drives are and how you can target them to reach your goals. Success and achievement are different for everyone; make sure you understand what success means to you.

2) Learn and implement proper mental techniques to help you work towards your goals. If you would like more information on this, consider looking into the Premier Mental Training System on our website or contacting one of our sport psychologists.

3) Develop SMART goals and stick to them!

4) Set up a weekly and monthly calendar to keep you on track. Seeing your goals on paper will be helpful for you to process where you began, where you are going and the steps it will take to get there.

5) Seek input. Remember that being an athlete is often a very dynamic role. There are often coaches, parents and/or peers that are alongside you at some point during your athletic career. It is important to share your goals and get constructive feedback and support from others to help get you to where you want to be!

6) Accept non-linear progress. Setting goals and working towards them is not a linear process. You will have ups and downs, and it is not realistic to reach perfection all (or any) of the time! Be patient and proud of yourself with any progress you make, even if it is slow and gradual.

Ever wonder what it takes to make the most of your athletic ability? Want to hear it first-hand from an NFL vet and a licensed sport psychologist? Look no further – the entire conversation between Isaac Byrd and our very own Dr. Justin Anderson is available via podcast here.

To download the podcast from iTunes and see some more of Isaac Byrd’s work, check out his iTunes account here.

In preparation for writing this blog I researched leadership heavily. I did so with the intent to find correlations and predictions of leadership abilities from various factors. I wanted to find out if there were certain traits or characteristics that really defined the best leader. Meta-analysis after meta-analysis I kept stumbling upon the same answer, one that I had not expected. The answer that there was not one definitive answer. While one analysis will point to a certain personality type, another will support quite the opposite. Other research shows that levels of motivation are the most important character trait but can quickly countered by another arguing the importance of social skills. So what is it that really makes a great leader? What is it that gives one person the ability to influence over another? Why do some do so verbally and others lead by example? There is so much to learn about leadership on a multitude of levels. As complex and depth full as the research is, it does seem to show some trends. The following are qualities that seem to surface over and over again in academic papers.

Problem-Solving Skills

Leaders see problems coming, and they immediately begin processing the best solutions. Whether it is in sports, business, or personal life, conflict is a realistic part of our everyday lives and instead of shying away from adversity, leaders prepare for it. They understand that problems, when confronted with the proper solutions, can make the whole more powerful then it was to begin with.

Confidence

Leaders exude confidence and self awareness. They are able to tell you what their strengths are, and more importantly what their weaknesses are. Having a strong sense of who you are and who you are not is demonstrated in the words and actions of leaders.

Expertise

The knowledge and experience to reassure those around you that for whatever situation presents itself, you will have a proper response. Some of the best examples of this characteristic can be seen in professional sports. Think of some of the best coaches from a variety of different sports, chances are many of them have experience in the sport and have been coaching for quite some time. The combination of having knowledge and experience in your leadership position gives both you, and those following you, a sense of control.

Personality

There has been a lot of controversy over what specific personality traits represent the best leader. So to simplify this, lets just say this: leaders have powerful personalities. They have personalities that encompass what it means to have character. Having empathy, loyalty, and selflessness, among other things. Another important personality trait is needed: caring about people. In order to be a leader you must be leading a group of people. You can not be a leader if you do not have people following you. In this respect, caring about a group outside of yourself is necessary. Overall, leaders may act and speak in different ways and have vastly different personalities, but regardless of those differences, their personality stands out from others.

Motivation

Leaders want to make a difference, and they find the initiative to do so. There is a quote “those who have a why can deal with any how.” This is the mission statement engraved in a leaders mind. They know what they want to do, and will find a way to do whatever it takes to get there. Leaders have focused motivation on the intended goal, and will inspire others to have the same.

Consistent

One of the hardest things for anyone to achieve is consistency. As humans, we encounter a wide range of feelings and experiences. To be able to handle all those things in a consistent manner is tough! However, the best leaders do so. This allows them to remain focused and accountable.

Vision

Similar to confidence, leaders believe in what they are trying to accomplish. Having a vision of what they want to do and being contagious in their enthusiasm for it is something that comes naturally for a leader. The vision comes from an inner drive and others can sense that. Leaders stand by the hard-fast rule that “people don’t buy what you do, they buy why you do it.” Often times this vision is crystal clear, and other times only the end result is clear. Whatever the case, leaders are able to find a way to get to the result, even if that means adjusting the plan to do so along the way.

Trustworthy

This quality is not always present, but it highly desirable in a leader. If you can listen to them and believe every word that they say is true, it allows the process as a whole to move more fluently. Leaders that have this genuine intent allow others to also be open and honest. When everyone is working in the same direction for the right reasons, the group as a whole can accomplish a great deal.

So let’s review. While there is no one defining characteristic that predicts the best leaders, there have been quite a few that seem to continuously present themselves in research. By being mindful of, and developing the skills above, it seems that someone would be traveling in the right direction. It may not ensure that you will be the world’s next best leader, but it sure gives you a foundation to be in the running.