Goal Setting Worksheet for Tennis

Goal Setting:  The process of establishing targets for future performance

Goal setting:

“CARS”

Challenging

Attainable

Realistic

Specific

Or

“SMART”

Specific

Measurable

Attainable

Realistic

Timely

Outcome Goals:  Targets for performance that focus on the result of the activity.

Ex:  Win the Seven Sisters’ or qualify for nationals.

Performance Goals:  Performance improvement relative to your previous performance

Ex: 

1. Serve 10 balls to right and left service boxes and take % each day for 5 days.  Record improvement. 
2. Use spin serve 2x in each serving game of match.  Increase in following match.

Process Goals:  Performance improvement focusing on the quality of movement

Ex:  Increase explosive first step to the ball and recovery from the ball by implementing plyometric type jumps (alley hops, kangaroo jumps etc) into daily practices.

Prepare 4-6 performance goals, 2-4  from process and one from outcome. 

 Sample of reasonable goals for this week: 

Preparation

10 plyo jumps each day (process)

4 sets of lateral touches (2 with crossover and 2 without) 3x with goal of 28 touches (performance)

10-10-10 groundstroke drill in 15 min. (performance)

Forcing drill of 5 minutes ea day (process)

match play:

60-75% first serves in match play (practice serve % each day) (performance)

Approach 4x in each game (singles) (performance)

Signal all serve placement in doubles(performance)

Utilize "I" formation in doubles match play (performance)

2d in Seven Sisters' (outcome!)

*goal setting guidelines modeled from Ascher Sport Psych and  SC T&F guidelines