• Short term goals:

• Hit the ball
• Win the next competition match Achieve in the next training session

• Long term goals

• Make the final of this year's competition
• Achieve a targeted fitness level
• Make the world top ten

• The best goals are specific, realistic, challenging, achievable, measurable
• Make goals and set deadlines to achieve them
• Set performance goals in preference to outcome goals.
• Try to keep your goals under your control
• Write down your goals and evaluate regularly.
• Keep a Diary to assist re-evaluation of all goals.

There is a basic model for the prediction of sports performance:

This type of analysis might sound too technical for the average player.  Yes, it is just a game of squash.  However, the greater the understanding of sports performance, which is not all that different to a model for success in any field, the better the chance of self help and improvement.  There are Evaluation Tools in Gold which will assist all levels of player.

This is an example only and will need to be specifically designed to suit the player's needs, as well as the work and family commitments.

• Motivation is what impels a person to strive with intensity and persistence in a certain direction.
• It is usually a need within a person to achieve, avoid or posses.

•  Intrinsic motivation

• Extrinsic Motivation

• Generated by external factors (status, money)
• Positive reinforcement by others (coach,loved ones)
• Usually less stable than intrinsic motivation

• Ensure the consious mind makes decisions which work towards your goals.
  
• The subconscious will then organise automatic responses in that direction.
  
• Use techniques like repeated affirmations and positive self statements to train your subconscious to control your behavioour positively.
• Use mental rehearsal and visualisation to make you comfortable with success.
• Always write down your goals.
• Keep working at your goals and review them regularly.