Goal Rush

When exercise becomes routine it's time to set some goals. They're just the boost your body -- and soul -- needs

By Christine Many

Issue date: July/August 2001

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Love of the game, willpower, self-discipline or simple force of habit -- any of these may be the reason you show up to practice every day or wake up for that early morning jog. But what happens when these reasons fail you? It's time for a new plan.

Focusing on a target decreases anxiety, improves confidence and inspires more effective practices. But it takes more than just talking the talk. "A goal is measurable in a specific time period," says Colleen Hacker, Ph.D., the sports psychology consultant for the U.S. women's soccer team. "Some athletes describe a goal, but they're really talking about a wish or a dream."

There's nothing like the joy of hitting your target.Hamish Blair/Allsport

Rhoni Barton, 25, was one of those athletes. Early in her pro waterskiing career, she envisioned herself winning major competitions, but she had no plan. "I was plugging away blindly," she says, "not looking at the daily things that would bring me to those goals."

Barton found that her waterskiing improved when she set several short-term objectives. She began to perform more consistently, won several titles and was ranked No. 1 in the world last year. By setting specific targets (such as reaching a length in a jump) Barton avoided a common mistake: focusing on the finish.

Heather Irmiger fell into that trap during the collegiate mountain bike nationals in 1998. With her hopes set on first place, Irmiger was disappointed when she finished third. "My teammates were congratulating me, and I thought, But I didn't get first," says Irmiger, 22. "I should've been thinking, Third is pretty awesome."

Had Irmiger set out to improve her time, she might have been more satisfied. "If you focus on performance, you have almost total control over success," Hacker says.

Writing down your goals and soliciting support can help keep you on track. "Telling someone gives you accountability and motivation," she says.

Make sure to create both short- and long-term aims. "If you've set your goal properly, you'll have a plan of what you need to achieve every day -- in a month, six months, 12 months," says John Murray, Ph.D., a sports psychologist in West Palm Beach, Fla. If you're not meeting your marks or find they're too easy, revise them. When you do reach an objective, don't bask in the glory for too long. "People think, Mission accomplished," he says. "But you've got to keep setting new goals."

For more Sports Illustrated Women, check out our latest issue -- on newsstands now. For your FREE preview issue of SI Women click here or call 800-950-5150.