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Sports Psychology

Goal Setting (SMART)

How to set sports goals correctly: specific, measurable, achievable, realistic, time-bound.

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Goal Setting (SMART) — illustration

📐 SMART Methodology

S (Specific): Not 'I would like to run faster,' but 'I want to improve my 100 m time from 12.5 to 12.0 sec.'

M (Measurable): A clear numerical indicator.

A (Achievable): Realistic but challenging.

R (Relevant): Related to your sports vision.

T (Time-bound): A specific deadline.

💡 Example: Improve 100 m breaststroke time from 1:15 to 1:10 by the end of the season.

🎯 Three Levels of Goals

1. Outcome goals: win the championship, make the national team. Partly up to you.

2. Performance goals: improve your personal record. Almost entirely depends on you.

3. Process goals: 5 workouts this week, 30 min. of stretching daily. Entirely depends on you.

Golden rule: 80 % of focus — on process goals!

📋 Goal Setting Template

  1. Write down a long-term vision (1–3 years)
  2. Break it down into season goals (SMART)
  3. Break it down into monthly goals
  4. Monthly goals — into weekly process goals
  5. Review progress weekly

Example: Vision: make the national team → Season: improve the record → Month: strength indicators +3 % → Week: 4 strength + 2 technique workouts.

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🙋 Frequently Asked Questions

How Often Should This Tool Be Used?
We recommend regularly reviewing the information and applying it in practice. The optimal frequency depends on your individual goals.
Is the Information Scientifically Based?
Yes, all the information provided is based on the latest scientific research and recommendations from sports nutrition experts.
Should I Consult a Specialist?
Before starting any new program or taking supplements, we recommend consulting a doctor or a sports nutrition specialist.

⚡ Pro Tip

Combine Knowledge with Practice
Theory without practice is just information. Apply what you have learned in your daily routine — only in this way will you achieve real changes. Every big goal starts with a small first step.