Goal setting will help foster absolute commitment!

Goal setting is a vital tool for players and coaches - it gives them direction and a pathway to success. A well designed goal setting programme helps players and coaches to:

• Improve motivation
• Build self-confidence
• Develop an action plan
• Focus effort
• Helps control anxiety
• Improves concentration
• Make training more challenging
• Become measurable

The way goals are set is based on the Smart Principle. Goals can be separated into short-term, intermediate and long-term goals and labelled outcome, performance or process goals.

Outcome goals focus on results and are not always conducive to performance enhancement - simply focusing on winning is an ineffective goal

Although a focus on a long-term goal such as a league position is worthwhile, players and coaches should focus on the performance and process goals that are readily controlling.

Examples of process goals for a performance goal such as keeping possession in rugby may include:

• Low body position going into contact
• Use squeeze ball when isolated
• Work for the 'hard yard' by pumping legs
• Hit don't be hit
• Run between not at defenders

From a rugby fitness perspective, process goals may be added to facilitate the process goals of low body position or working for the hard yard. Core stability will directly influence your ability to stay low and while power drills will develop dynamic leg strength for working for that 'hard yard.' Hence, to fulfil match day process goals you may also need to set goals for your total rugby fitness programme.

Consider the Performance Highway when establishing goals

Video analysis provides measurable feedback of possession keeping processes, and highlights processes that need improvement during practices.

From a total rugby fitness perspective, players should have goals for each element based on their Rugby Fitness Performance Profile