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How to Create Strong Habits to Help Your Athletes Achieve Goals

  • December 1, 2019
  • Goal-Setting
CoachesEducatorsParents

Teen male training by jumping over hurdle.Some athletes, when asked about their current goals, will simply list ‘winning.’ But ask how they intend to meet that goal and you’ll likely be met with confused silence. Not only does goal-setting often go overlooked, we also miss teaching students how to meet their goals by putting specific, long-term daily habits in place.

Frank L. Smoll, PhD, a sport psychologist and professor at the University of Washington, regularly finds himself teaching these concepts to university students who are learning about goal-setting for the first time. Here’s what he wants you to know to help your athletes create a system of habits to hit their goals.

 

Teach goal-setting basics

Before explaining habits, you need to first teach your athletes how to set goals, and then how related habits can logically help them achieve those goals. It sounds obvious to adults, but for young children, that cause-and-effect may be harder to comprehend.

“In college, I teach a course on this, but it’s foundational and often skipped in younger grades,” says Smoll. In order to set young athletes up with a strong foundation of goal-setting, try sharing the concept of SMART goals and the reasoning behind this strategy.

 

Consider the ABCs

“Create goals that are Achievable, Believable, and Commit-able,” says Smoll. “People often set broad goals – like New Year’s resolutions to ‘lose weight’ – and they rarely work.” That’s because goal-setting is a process that requires commitment to working on things on a daily basis.

 

You need to start with a goal that you can believe in, realistically achieve, and are willing to commit to. Then, break down that goal into action steps. “Find individual steps that are achievable and commit to them,” he adds. “Those early wins are going to keep students invested and moving forward.”

 

Not all goals are created equal

“Find something that your athletes want to get from the season. Find something that they will want to achieve, and they will be motivated to start working on those strong habits,” explains Smoll.

Their goals don’t have to be sport-specific. Suggest something outside of sport if they’re struggling to find something sport-related. Maybe a goal would be to make time to read more books or improve their grade in a class. Smoll adds, “You can find something simple that they want to accomplish, and once they accomplish something small, they’ll be even more motivated.”

 

Define those good habits

Once a SMART goal has been identified, sit down with your athletes and list out habits that support that goal and will help the team find success, suggests Smoll.

That can include practice-specific habits like always warming up, as well as healthy lifestyle habits like eating balanced meals, getting in physical activity beyond practice, and practicing smart time management.

 

Show the importance of specific habits

Often, children won’t understand how a habit like sleeping enough can improve their training. “You have to convince young athletes of the importance of these habits before you can expect them to put them into practice,” says Smoll.

For example, more than 40 percent of teens aren’t getting adequate amounts of sleep, and inadequate sleep can lead to inattention in school and in games, as well as an increased risk of depression and anxiety or other risky behaviors. Simply telling a student to ‘sleep eight hours each night’ isn’t as helpful as explaining the benefits versus the risks.

 

Avoid external rewards

It’s tempting to offer extrinsic rewards for a job well done, or for sticking to a healthy habit for a certain amount of time. “But the problem with providing extrinsic rewards for goal achievement is that an athlete will start working for that reward versus that feeling of accomplishment. A dedicated athlete shouldn’t need five dollars for a win,” says Smoll.

“A lot of parents want to be involved, but they’re actually hurting the athlete by providing external motivation. We want athletes to have an internal drive, and if you start introducing extrinsic rewards, that undermines internal motivation.”

 

Chart progress

Repetition has been shown to be the key to habit formation. “One of the keys to goal-setting is adding in process goals that are measurable, things you can do each day. I have athletes set up a simple performance evaluation system where they can check off if they met that objective for the day,” explains Smoll.

That can be things like drinking a certain amount of water, showing up to practice on time, doing a quick yoga or mindfulness routine each day, or any other healthy habits. “Any simple form of record-keeping is going to be helpful.”

 

_____

 

Teaching young athletes how to develop strong habits early will set the foundation that will allow them to reach their goals.

Being able to see “those easy early wins – like simply sticking to a small habit – can make it much easier to work towards big goals,” says Smoll. “Give a kid something they can do right away, and you create a foundation for moving on to other things. This is a big part of why youth sport is so valuable,” Smoll says. “It’s a laboratory for life.”

 

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Goal-Setting Lesson Video Transcript

Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. I went along with what I was being told to do, even though I’d had great success at a slightly heavier weight and higher body fat percentage, and became much leaner than ever before. It seemed like a successful change at first, but I didn’t have nearly the results I’d had before. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the 2012 London games. The takeaway for me, and hopefully for you, is that it’s important to know what works for you and your body and to not compare yourself to others. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.