Crush Your Volleyball Goals in the New Year!

Hey Volleyball Players! December is ending, and the New Year is here. This is the best time for a Mental Reset! Your success on the court isn't just about how high you jump—it's about what goes on up here (in your brain).

Let’s use some sports psychology to set powerful goals and train your mind for success next season.

🎯 Step 1: Set Goals the Smart Way (The Research-Backed Approach)

It's not enough to say, "I want to be better." You need SMART goals (1). Research shows specific, measurable goals are far more effective than vague ones (2).

Goal Type	Focus	Example	Science Behind It
Outcome Goal	The result you want.	"Make the varsity team."	High motivation, but you don't fully control the result.
Performance Goal	Your specific achievements.	"Increase my vertical jump by 2 inches by March."	Measurable. Helps track progress and boosts confidence (2).
Process Goal	The steps you take daily.	"Attend 3 strength training sessions per week," or "Track my setter's location before every block."	Controllable. Focuses on effort and action, reducing pressure.

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The Reset Tip: For the New Year, focus heavily on Process Goals. These are things you control today.

🧘 Step 2: Mindset Training for Tough Moments

Volleyball is a game of errors. How you handle a mistake (like shanking a serve or hitting out) is crucial. This is where your Mindset comes in (3).

The Power of Self-Talk: Negative thoughts ("I always mess this up") hurt performance. Replace them with positive self-talk ("Okay, next point, I've got this," or "Focus on the basics"). Studies show positive self-talk can improve motor skills and strength (4).
Visualization/Imagery: Spend 5-10 minutes before bed or after practice mentally rehearsing successful plays. See yourself making a perfect pass, soaring for a kill, or acing a tough serve. This practice strengthens the neural pathways used in those skills, making them easier to execute in real life (5).
Stay Present: Don't worry about the point you just lost or the point three rallies away. Focus 100% on the current moment and your specific job for that rally.

🔑 Step 3: Use a Performance Journal (Track Your Wins!)

Grab a notebook and make it your Performance Journal. Elite athletes use these to track more than just stats (6).

Log Your Workouts: Write down your lifts, sprints, and plyometrics. Seeing your progress fuels motivation.
Note Your Feelings: How did you feel during practice? Energetic? Frustrated? Understanding your emotions helps you manage them.
Daily Review: At the end of the day, write down one thing you did well and one thing you need to adjust (a process goal). This simple review keeps you accountable and focused.

🚀 Your New Year Mental Checklist

Write Down 3 Process Goals: What will you do every week to improve?
Practice Positive Self-Talk: Catch negative thoughts and replace them.
Visualize Success: Spend time "seeing" your goals happen.

A strong body needs a strong mind! Use this New Year to train both, and you’ll be unstoppable next season.

📘 References

Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717.
Burton, D., Naylor, S., & Holliday, B. (2001). Goal setting in sport: An effective goal setting case study with a collegiate swimmer. The Sport Psychologist, 15(3), 297-306.
Dweck, C. S. (2006). Mindset: The new psychology of success. Random House. (Concept of growth vs. fixed mindset).
Tod, D., Iredale, F., & Gill, N. (2012). Efficacy of self-talk for strength and endurance performance: A systematic review and meta-analysis. Journal of Science and Medicine in Sport, 15(1), 74-79.
Driskell, J. E., Copper, C., & Moran, A. (1994). Does mental practice enhance performance? A meta-analytic review. Journal of Applied Psychology, 79(4), 481-492.
Gould, D., Damarjian, N., & Greenleaf, C. (2022). The athlete's journal: The ultimate guide to journaling for sports performance and mental wellness. Morgan James Publishing. (Use of journals by elite athletes).