1987 01 Domey Goal Setting Part1
Transcription
1987 01 Domey Goal Setting Part1
Goal Setting piWIiiA The First Steps to being a shooting champion: Setting goals hy lichari Lo Domey, Ph. D Parti E From the very first day my coach said, "You've gotta know what you want to do. Don't shoot 'til you know". I lifted the old octagon barrelled rolling block rifle, sighted through the open buckhorn rear sight across the halfpenny front sight. The grey jack rabbit had stopped under a sage brush his long ears quivering to pick up our sound. I gently squeezed the trigger thinking only of the coach's admonition, "Think center." The .22 short barked and the rabbit went down. Thosefirstshooting lessons stressed being mentally as well as physically ready before firing the shot. Later when I tried target competition he would stress thinking about the goal I was trying to accomplish. "Think only of the perfect shot," he often said, "Tens happen when you stop worrying about shooting sevens." I don't remember what brand that old roUing block was, but I do remember his advice on goalds or "Knowing what you want to do" as he called it. He would be pleased to hear me passing on the same advice today as I coach young shooters at the U.S. Olympic Training Center. I tell them, "Winners have a clear picture of what they want. They focus on the good shots, not on the bad shots." That advice is not only for young shooters. It is the very foundation of success at all levels of competition. Shooters, whether they compete in international rifle, pistol, running game, or shotgun, all have one major factor in common if they are to be successful. That common need is to maintain absolute control ofthe firearm in moments of extreme stress and thus to control where the shot goes. Careful physical control depends upon good mental control. Successful coaches are teaching athletes to have mental as well as physical and technical training sessions. These articles outline some of the fundamentals of mental training taught in the shooting sports at the U.S. Olympic Training Center and at Germany's Deutscher Schiitzenbund SchieB-Sportschule. America's Certified Coach Program teaches this general philosophy. I have heard World Record holders, Ernie Vande Zande and Lones Wigger as well as U.S. coach. Bill Pullum, speak on the same topic. The concepts have been tested by champion shooters and other athletes throughout the world. Among the many books pubhshed on the subject, I highly recommend two excellent volumes available in paperback: Peak Performance by Charles A. Garfield, published by Warner Communications, New York, and In Search of Excellence by Terry Orlick published by Human Kinetics Publishers, Champaign, Illinois. Every serious athlete and coach should study these. How might this mind-over-body training work for you? I usually break the general topic into four main areas all of which are interelated and have a necessary order of study as each step lays the foundation for the next. They are 1) the setting of goals, 2) mental rehearsal, 3) positive thinking and 4) the use of aflirmations. All should be a major part of any athlete's mental training program. The logical continuation from goal setting would be to that of planning the annual training schedule. Goal setting gives Priority and Direction to shooting Activities. Goal setting is the blueprint for excellence and perhaps the most important step in the process of athletic training or life in general. Deciding on a goal gives a direction to your efforts. To establish goals you first must know something about them and how to use them. Setting goals for life or for the shooting sports requires a mature analysis of where you are now and where you want to go. One of the keys to achieving goals is to establish increments or steps each promising a high probability of success. This allows you to control the course of change and the progress toward the goal. Here are some simple rules that should followed when formulating goals. 1) Goals should be realistic in that they should be attainable. For the beginner in any sport setting a goal for the next Olympic gold medal is not realistic. However, setting goals that call for completing a training plan, finding a coach, and preparing for the regional championships within twelve months are all realistic goals that have a reasonable chance of success. 2) Goals should be challenging. They should not be too easy. If a goal does not require effort or sacrifice it is often not reguarded as important enough to work at. It also will not get much support from your friends or coaches. If you shoot well enough to be competitive on the state or province level then setting a goal to be competitive at the national level will require effort that is worthy of sacrifice and support. 3) Goals should be explicit. It is not enough to say, "I want to be good." The question must be answered, "How good?" The goal must be explicit enough to be able to measure success or failure. "I will plan, prepare, practice, and be willing to sacrifice in order to be competitive enough to win the medal." I personally like specific score goals which are easy to measure. But this type of goal should not mean thinking about the future score when you should be thinking only about the present shot. 4) The goal must be timelv. It must have a realistic deadline for being accompHshed. Desires without deadlines aren't goals, they are simply wishes. As we know, "wishing doesn't make it so." You could say, "I will be prepared to win by June, 1988." Note you didn't say, "I will win in June, 1988." That is unreaMstic because it does not take into consideration the possibility that someone else will shoot a higher score. For example, a proper goal would be stated, "I will prepare to shoot 597 prone by June, 1988." Reaching that goal would bring you to the level where you should be capable of winning. I sat in the bleachers at the awards ceremony forthe 1984U.S. Olympicteam trials as the names were being read for the winners and the U.S. Olympic team members. I heard one of the world's most competitive shooters who was sitting near me say, "I should have been out there standing on that winner's stand. I planned everything carefully. I shot just exactly the scores I had planned. They just weren't high enough to win." This world famous athlete was still successful in terms of his performance. However, that level of performance wasn't high enough to win the medal. Disappointed? Most certainly! But still successful. If we are to have continued success we should plan in terms of our own levels rather than in terms of where we stand when measured against others. And finally, 5) goals should be written down, shared with those who can help, and reviewed dailv. 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J} ein bestimmtes Ergebnis als Ziel, well es einfach zu bewerten ist. Aber diese Art von Ziel soil nicht bedeuten, an das zukiinftige Ergebnis zu denken, wenn Sie sich nur auf den gegenwartigen SchuB konzentrieren sollten. 4. Das Ziel mufi einen_vemiinftigen Zeitraum haben. Es muB innerhalb einer realisierbaren Frist erreichbar sein. Wiinsche allein ohne Termine worauf man hinarbeiten kann, sind keine Ziele sondern nur einfache Wiinsche. Wir wissen, daB das Wiinschen es allein nicht schafft. Sie konnen sagen: „Ich werde mich auf einen Sieg in Juni 1988 vorbereiten." Beachten Sie, daB Sie nicht sagten: „Ich werde im Juni 1988 gewinnen". Das ware unrealistisch, well es die Moglichkeit nicht in Betracht zieht, daB noch jemand ein hoheres Ergebnis schieBen wird. ZumBeispiel wiirde ein angemessenes Ziel lauten: „Ich werde mich darauf vorbereiten, 597 Ringe liegend im Juni 1988 zu schieBen." Das Erreichen jenes Zieles wiirde Sie auf das Niveau bringen, aufdem Sie die Moglichkeit haben sollten, zu gewinnen. Ich saB wahrend der Siegerehrung der Ausscheidungskiimpfe fiir das US Olympiateam 1984 auf der Tribiine, als die Namen der Gewinner und der Mitglieder der US-Olympischen Mannschaft bekanntgegeben wurden. Dort h5rte ich einen der erfolgreichsten Schiitzen der Welt, der nicht weit von mir saB, sagen: „Ich woUte aufdem Siegerpodest stehen. Ichhabe alles sorgfaltig geplant. Ich habe genau das mir gesetzte Ergebnis erreicht. Aber es war nicht hoch genug, zu gewinnen." Dieser weltberiihmte Athlet war doch hinsichtlich seiner personlichen Leistung erfolgreich aber seine Leistungsebene war nicht hoch genug, um zu gewinnen. Ent- tauscht? Selbstverstandlich! Aber trotzdem erfolgreich. Wenn wir Erfolg auf Dauer haben mochten, sollten wir unsere Leistungsziele schrittweise auf unsere Fahigkeiten stiitzend aufbauen und nicht, verglichen mit dem Standort, den wir einnahmen, wenn wir uns mit anderen messen. Und schlieBlich: 5. Ziele solltenniedergeschriebenwer: den, denienigen mitgeteiU werden. die uns helfen konnen und tagMLgepruft werden. Ich werde das Thema in der nachsten Ausgabe des UIT Journals fortsetzen, in der wir die schriftliche Formulierung der Ziele besprechen. Goal Setting lllilAli Devenir un champion ie tir, les premiers pas se ixer un hut par lichari L. Domey, Doctenr en phylosopMe lere partie Mon entraineur n'a cesse de repeter, dequis le tout premier jour: «Tu dois savoir exactement ce que tu veux faire. Ne tire pas tant que tu ne le sais pas». Je pris la vieille carabine, ajustai la visee par I'ouverture de la hausse et le guidon. Le lievre gris aux longues oreilles se tenait cache dans I'armoise nord-americaine et nous pretait I'oreille. J'appuyai prudemment sur la gachette en ne pensant qu'aux recommandations de mon entraineur: «Ne pense qu'au coup parfait», disait-il souvent, «tu n'arriveras a tirer un dix que lorsque tu auras fini de penser a des sept.». Je ne me rappelle plus la marque de cette carabine mais je me souviens tres bien du conseil de mon entraineur: ne penser qu'au tir - «savoir ce que tu veux» comme il aimait a repeter. II serait heureux d'apprendre queje donne aujourd'hui le meme conseil, en ma qualite d'entrameur, aux jeunes tireurs du centre olympique d'entrainement des USA. Je leur dis: «Les champions savent exactement ce qu'ils veulent. lis se concentrent sur les bons coups et ne se preoccupent pas des mauvais». Ce conseil ne vaut pas seulement pour les debutants. II est a la base du succes dans toutes les competitions. Tous les tireurs, qu'ils participent aux competitions Internationales de carabine, de pistoiet, de cibles courantes ou aux epreuves ouvertes, ont une chose en commun quand ils veulent reussir: c'est la parfaite maitrise de I'arme dans un moment de tension extreme et le controle du sens de la visee. La maitrise du corps depend du self-control mental. Un tres bon entraineur apprend a ses eleves a maitriser la technique aussi bien que les facultes mentales. Cet article donne un aperfu sur quelques donnees de base de l'entrainement mental qui est professe au centre olympique d'entrainement des USA et a I'ecole de tir de la federation allemande de tir. Le programme d'entrainement officiel des USA traite les elements fondamentaux de cette phylosophie. J'ai entendu les detenteurs du record du monde, Ernie Vande Zande et Lones Wigger, et l'entraineur de I'equipe des EU Bill Pullum s'entretenir sur ce sujet. Les methodes ont ete mises a I'essai par les champions du tir et autres athletes du monde entier. On retiendra ici, parmi tous les livres qui sont sortis a ce sujet, deux livres excellents, paras en livre de poche: Peak Performance (performance de pointe) de Charles A. Garfield, edite par Warner Communications, New York et In Search of Excellence (a la recherche de la haute performance) de Terry Orlick, edite par Human Kinetics Publishers, Chamaign Illinois. Tout athlete et entrai- neur consciencieux ne devrait pas manquer de livre ces livres scrapuleusement. Comment cet entrainement les a-t-il aide a maitriser la matiere par I'esprit. Normalement, je divise le theme general en quatre parties principales qui sont en relation les unes avec les autres et les aborde dans un certain ordre pour les etudier car chaque pas forme la base du theme qui suit. L'ordre des themes est le suivant: 1. Fixation d'un but 2. Preparation mentale 3. Reflexion positive 4. Usage d'affirmations Ces points devraient occuper une position de choix dans le programme d'entrainement mental. Le pas logique qui suit la fixation d'un but est I'elaboration d'un programme d'entrainement annuel. Se fixer un but ionne prioiite et direction aux activites i e tir Lafixationd'un but est la condition sine qua non de I'obtention de performances de maitre et represente peut-etre le premier pas dans le processus de l'entrainement de I'athlete tout comme dans la vie. Le fait de se decider pour un but place vos efforts dans une direction. II est necessaire pour cela d'acquerir des notions de base pour y voir plus clair lorsque elles seront apliquees. Lafixationd'un but dans la vie ou dans le tir sportif est soumise a une longue analyse qui montre le lieu ou vous etes dans le present et le lieu que vous voulez atteindre. L'un des meilleurs moyens de parvenir a sesfinset de fixer ses buts pas a pas afin que chacun ait la possibilite de reussir. Cela vous permet de controler le cours de revolution et de vous rapprocher du but. Voici quelques regies simples que vous observerez lorsque vous vous fixerez un but: 1) Le but doit etre realiste afin de pouvoir etre atteint. Le debutant qui, dans n'importe quel sport que ce soit, se fixe pour but de gagner la medaille d'or aux prochains Jeux Olympiques n'est pas realiste. Par contre, il est tout a fait realiste de se fixer pour but d'etablir un programme d'entrainement, de chercher un entraineur, de preparer les championnats regionaux. La possibilite de reussir est plus grande. 2) Le but doit etre un defi. II ne doit pas etre trop facile. Si le but ne demande pas effort et sacrifice, on ne le considere pas comme digne de se donner de la peine pour lui. II ne trouve pas non plus I'appui des amis ou de I'entrameur. Si vous tirez assez bien pour pouvoir participer a des competitions regionales et supra-regiona- les, se fixer pour but de participer a une |r competition regionale vous demandera un effort qui en vaut la peine et qui sera appuye. 3) Le but doit etre explicite. II ne suffit pas de dire:«Je veux etre bon». La reponse a cette question est: «A quel point?» Le but doit etre assez clair pour pouvoir mesurer la reussite ou I'echec. «Je vais planifier, preparer, m'entramer et etre pret a faire un sacrifice afin d'etre en mesure de gagner la medaille«. Je prefere pour ma part la fixation d'un resultat comme but a atteindre parce qu'il est plus facile de s'evaluer... Cela ne veut cependant pas dire que I'on doit penser au coup ulterieur quand il ne faut se concentrer que sur le coup present. 4) Le but doit etre realisable dans le temps. Le but doit pouvoir etre atteint dans un delai convenable. Les desirs qui n'ont pas de delai ne sont pas des buts, ce ne sont que des desirs. Comme nous le savons «il ne suffit pas de vouloir». Vous pourriez dire: «Je vais me preparer a gagner pour juin 1988. Notez que vous n'avez pas dit: «Je vais gagner en juin 1988». Cela n'est pas realiste car vous ne prenez pas en consideration la possibilite que quelqu'un d'autre obtienne un meilleur score. Un vrai but doit etre statue de la fagon suivante: «Je vais me preparer a tirer 597 coups couche pour juin 1988». Le fait d'atteindre ce but devrait vous placer au niveau qui vous mettra en position de vainqueur. Je me trouvais a la tribune lorsque I'equipe olympique des USA se vit remettre les prix pour les eliminatoires de 1984 et que I'on publia les noms pour les vainqueurs et les membres de I'equipe olympique des USA. A cote de moi, un des meilleurs tireurs du monde s'ecria: «C'est moi qui devrait etre a sa place sur le podium. J'avais tout calcule, scrupuleusement. J'ai exactement tire les points que je n'etais fixe. Mais ils ne suffisaient pas pour m'assurer la victoire«. Cet athlete de renommee mondiale avait remporte une victoire sur le plan personnel, maissa performance ne suffisait pas pour gagner. De^u? Bien sur! Mais tout de meme vainqueur. Si nous voulons reussir quelque chose, il faut parler en termes qui correspondent a nos facultes et ne pas se comparer aux autres en un autre lieu. 5) Notez vos buts, faites-en part a ceux qui peuvent vous aider et remettez-les tous les jours en question. 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