SMART Targets

Pick the most appropriate fitness target for the following performer:

A county level basketball player looking to improve power in their legs

• In one week, I would like to be able to jump 10cm higher in the Sargent jump test.

• In six weeks, I would like increase the power in my legs so that I can slam dunk the ball during a basketball game

• In six weeks, I would like to increase the power in my legs by being able to jump 3cm higher in the Sargent jump test

• In two months time, I would like to increase my power so that I can out-jump my opponents 90% of the time during a basketball game.

Select the most appropriate fitness target for the following performer:

A secondary school hockey player

• To improve my cardiovascular fitness so that my pass completion rate increases by 10% in the final 20 minutes of a game.

• To improve my cardiovascular fitness so that I can win 80% of tackles in the last 20 minutes of a hockey game, in 6 weeks.

• To improve the distance I can run in the 12-minute Cooper run by 600m in 2 weeks.

• To improve my cardiovascular fitness by increasing the distance I can run in the 12-minute Cooper run by 150m, in 6 weeks.

Select the most appropriate performance target for the following athlete:

An Olympic javelin thrower

• To increase my running speed in six weeks, so I can decrease my 30m sprint time by 0.5 seconds

• To increase my running speed in two months, to help me improve my javelin PB by 0.5 meters.

• To improve my running speed so that I can throw the javelin 5m further in 4 weeks.

• To improve my running speed in one week so that I can decrease my 30m sprint time by 1 second.

Complete the following SMART target to make it time-bound:

I would like to increase my power by being able to jump 3cm higher in the Sargent jump test...

Complete the following fitness target to make it measurable:

In 6 weeks, I would like to improve my agility by decreasing my time in the Illinois agility run...

Which of the SMART principles has not been applied to the following target:

I would like to improve my cardiovascular fitness so I reduce my 1 mile swim time by two minutes

• Specific

• Measurable

• Achievable

• Time-bound

Which of the following SMART principles has not been applied to the following target:

I would like to improve my speed by decreasing my 30m sprint time by 3 seconds, next week.

• Specific

• Measurable

• Time-bound

• Achievable