Goal Setting and Weekly Planning for Sport with Jimmy Petruzzi


Goal Setting for Sport

With Jimmy Petruzzi



Sports quote

“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”
– Mark Twain

You see whether you realise it or not goals are a fundamental part of achieving excellence at sport. The two choices you have is either you carry on leaving things to chance in your event or sport or you take control of your participation  performing  in are way that brings you fulfilment, purpose and achievement.

I guess with setting goals comes the fear of not achieving them, which is understandable, imagine setting these awesome goals only to fall flat on your face and not achieve them, what then. Well I think the most amazing thing about setting goals, is the journey and sometimes we don’t achieve what we set out to achieve. We achieve something more significant, and more often than not in the process of working towards and achieving goals so many other possibilities and opened and in our life we achieve so much more than we set.

After your have listed your goals, we will then utilise a powerful technique to achieving your goals.



Though before we begin the goal setting strategy

Create Your Vision board

Get a piece of poster board and attach it to a wall in your dressing room locker  or home where you will see it often. As you go through magazines, brochures, etc. and you see the pictures of the things you want, cut them out and glue them to your vision board. In other words, make yourself a collage of the goals that excite you…knowing full well that as you look at them everyday, they will soon be yours.

I.e. cut out a picture of grounds you would like to compete at, the stadiums, the performers you would love to challenge yourself against.

Now complete the following Exercise

Write one goal you have for each of the following category, you may think of others, though for now write one goal you have in each category.


I.e. improve golf swing, tennis serve, free kick in football, goal kicking rugby


Is any part of your mindset holding you back i.e. self belief, self esteem, confidence? Is there any part of the way that you behave that upsets you? If so, set a goal to improve your behaviour or find a solution to the problem.


What are you aspirations? What level do you want to play? Who do you want to compete against? How do you want your sports career to go, amateur, semi pro, professional?


What would you like to learn? About your sport? Your role?


How would you like to improve tactically?


What are your physical goals?  Levels of fitness through fitness testing?

Speed ?power? stamina? Agility?


How many goals are you aiming to score in your season? Length you want to hit golf ball? How fast you want to run a certain distance?

          Spiritual /contribution

 Biggest contribution you will make in your sport? Entertain fans?

Your intrinsic values enjoyment?

Now choose one of the goals from the above category 


(You can use the following strategy for all the goals you have listed above, and incorporate it into to your planning, though for now choose one.)

(A common question many people ask is can I set more than one goal, of course you can, you can set as many goals as you wish, particularly for different aspects of your sport to ensure growth) however I would suggest using the strategy and the following exercise for one goal till you develop your action plan, then you can set different action plan for different goals.

Using the following powerful strategy you can take a goal you have listed in the above category to put into action

  Goal Setting

1) State the goal in positive terms

          What do you want to achieve, what would you like to happen, what outcome do you want?

          Remember the mind can not process a negative instruction, for example if I say doesn’t think of the colour red, what comes to mind?

So be specific if a 5 year old can’t understand it, it’s to complex, (for example in the playing for a professional team or level, stating you want to play professionally, is vague and not specific. Write your ideal team you want to play for) ( and or the exact level or league you want to play? type of team, what tournaments  you would like to win? ) be as specific as possible.

State it in the positive (what you want to achieve).           Where are you now ( level, team, ability)?

(This is your road map) in the context of your goal (i.e. just starting up in a new sport, playing a certain level,  certain level of ability)

          Where do you want to be?

(Were do you want to be in the case of your goal as in outcome you want)

(A professional athlete competing in the European circuit running under 10 seconds for 100metres, playing semi pro football for certain team scoring 20 goals per season, complete marathon under 3 hours)

2) specify the goal in Sensory Based Terms

Remember we learn through our senses, and build an association through our senses which makes it real.

Engage all of your senses in this description process to employ more of your brain and nervous system.

And build pathways in your mind making it real.

What will you see, hear, feel, etc., when you have achieved your goal?

Close your eyes and imagine what it would be like having achieved your goal, what will you see? Hear? And feel?

          What steps or stages are involved in reaching this goal?

Formulate a plan what steps are necessary in achieving the goal

Step 1:  2:  3:    and so forth

 (I.e. step one might be to email or phone someone step two set up a trial, get in peak fitness, improve technique)

3) Specify the goal in a way that you find compelling

(Make the goal have meaning, specify your goal in a meaningful way)

Now Imagine in your minds eye the steps you have mapped taking you to the point of having achieved your goal. See yourself having achieved your goal like watching yourself on TV. Notice the screen the clarity of the image, what you are wearing, what people around you are wearing, the surroundings, what you are saying, people around you are saying and what it feels like to see yourself achieve the goal.

What would achieving the goal mean to you?

To your family?

The impact it will have on the greater community?

Is the goal compelling? 

Does it make you excited?

4) Run an ecology check on your Goal (the consequences of working towards your goal or achieving it) to make sure it is for you in all areas of your life. Making sure it whets you want for you.


·         Is the desired goal right for you in all circumstances of your life?

·         Is your goal appropriate in all your personal relationships?

·         What will having your goal give you that you do not now have?

What implications does it have on other parts of your life? I.e. spending time with your children, your partner, family.

·         Is your goal achievable?

5) The plan

·          Where, when, how, with whom, etc. will you get this goal?

 Where? (I.e. celebrating winning a trophy, making a team at a certain level, running New York Marathon,)

when?: set a time limit,  i.e. set a an exact date, by 12/10 /2012 ( playing professional football for a certain team at a certain level, scoring x amount of goals, winning  the league,   set are date and even time for when you will achieve your goal)

how?: ( how you intend to achieve your goal step by step) ( generate a plan) ( phone up for trials, get into peak training, improve technique fitness, hire personal trainer, agent, promoter)

Whom? (List of the resources as in people that can help you achieve your goal) (Family, friends, team mates, coaches, collegues)

6) State the Resources needed to achieve the goal

·         What resources will you need in order to get this goal? 

·         Who will you have to become?

·         Who else has achieved this goal?

·         Have you ever had or done this before? 

·         Do you know anyone who has?

·         What prevents you from moving toward it and attaining it now?

7) Evidence Procedure.

·         How will you know that your goal has been realized?

(How many times to we achieve a goal without even realising it, its important to know when you have realised your goal, you wouldn’t climb the highest mountain and not sit and admire the view)

          What will let you know that you have attained that desired state? 

( how will it feel when you have achieved your goal, how many people achieve a goal and think is that it, or not sure if their getting closer, identify the feelings the will come with achieving your goal, close your eyes and think about it what feeling you will have, having achieved your goal)

Placing goals on a timeline


Placing your goal in a timeline gives you the opportunity to note the progress you are making step by step.

Starting with the end in mind .At the very top write specifically what you goal is and the exact date you will achieve it.

I.e. July 2012 run 100 metres in 10 seconds, play for certain team in top league, play certain golf handicap.

March 2012 run 100 metres in 10.4 seconds, play for team in 2nd highest league,

Jan 2012  run 100 metres 10.6 seconds, play for team in 3rd highest league

December 2011 run 100metres in 10.8 seconds, or play for team in 4th highest league,

August 2011, enter competitions for 100 metres sprints, or trial with pro sports team

June 2011,hire athletics coach, join athletics team,  begin intensive fitness training for football, improve technique, or set up meeting with agent  with an eye to play pro football.

The following exercise brings a sense of reality to achieving your goals and makes them manageable.


After the exercise is a chart you can use to break your goals down in a time frame.

1. Step 1

Write down what you envision for yourself in 10 years. Write down your goals in list form using complete sentences. Use adjectives and be specific. Instead of writing “playing professional football,” write “I am playing for a successful professional team, winning trophies bringing enjoyment to the lives of others.”

2. Step 2

Create tasks for each goal. Assign each task a due date, step 1, 2, 3 and so forth. Begin each task with an action verb. Instead of writing “sprint coaching,” write “Enrol in a specific athletics, golf, tennis, football  team (i.e. town, county)

3. Step 3

Write down what you envision for yourself in one year as a milestone to know your on track. Use your list of 10 year goals as a template.

4. Step 4

Create tasks for each one-year goal. Use your list of tasks for your 10 goals as a template. Assign each goal at least one task per week.

5. Step 5

Place your lists in a visible location. Put your lists on your bedroom wall or somewhere else that you look at daily.

6. Step 6

Write your goals and tasks on a calendar. Put the tasks on their corresponding due dates. Write the goals onto estimated date or dates of completion.

7. Step 7

Use the lists and calendar as a template for one week tasks, one-month goals, 10-year goals and other time frames.

See below outline to achieving your goals what you aim to achieve in specific time frames.

Write down were you want to be in relation to achieving your goal at each time frame.

10 years

5 years


 3 years


2 years


1 year


1 year


  3 months


1 month


1)       List your long term, medium term, and short term goals in here and write the miles stones along the way.


 Weekly planner

Action Plans are essential if you’re going to get the most out of your time.


Weekly planning helps you to: decide how to make effective use of your time.

Work proactively rather than reactively.

Write down your daily tasks taking you closer to achieving your Goals

Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6am to


task 1,2,3

(i.e. phone coach, email, go for run to build aerobic fitness)

7am to 8am              
8am to 9am              
9am to 10am              
10am to 11am              
11am to 12pm              
12pm to 1pm              
1pm to 2pm              
2pm to 3pm              
3pm to 4pm              
4pm to 5pm              
5pm to 6pm              
6pm to 7pm              
7pm to 8pm