Navigating the complexities of equestrian sports requires more than just physical skill—it demands a strong psychological foundation. Whether you're a competitive rider or someone who rides for joy, setting structured goals can guide your journey, build confidence, and make every ride more meaningful. In a recent podcast, Dr. Jenny Susser, a renowned sports psychologist, shares her insights on the art of goal setting and mental performance in the equestrian world.
The Importance of Goals
Goal setting is often dismissed as a mere buzzword, but for riders, it provides direction and purpose. As Dr. Susser points out, "if you're achieving half of your goals, you're setting them correctly". This revelation might surprise many who are conditioned to think that all set goals should be accomplished. Instead, the concept of setting "stretch goals" is encouraged, allowing individuals to push boundaries while embracing the journey.
SMART Goals with a Twist
Dr. Susser champions the SMART goal framework, with an added "S" for support, making it SMARTS: Specific, Measurable, Action-oriented, Realistic but challenging, Time-sensitive, and Supportive. This structured approach helps equestrians set goals that are both achievable and motivating. For instance, turning the vague goal of "being a better rider" into a specific one like "qualify for third-level championships in 2025" provides clarity and focus.
Hard and Soft Goals: The Balance Between Art and Science
In the equestrian world, achieving balance between hard (outcome-based) and soft (process-based) goals is essential. The hard goal might be a competitive achievement, while the soft goal focuses on personal development, such as becoming more responsive to your horse's cues. Dr. Susser emphasizes that both types of goals are necessary for a holistic approach to growth, as they integrate the precision of science with the fluidity of art.
Dealing with Pressure
Pressure is an inherent part of both sports and life. According to Dr. Susser, understanding how pressure affects you is crucial. By exploring this, riders can develop skills to manage and even thrive under stressful conditions. Goal setting plays a pivotal role in maintaining focus amidst distractions, helping riders to keep their performance on track.
The Role of Support
Support is a vital component in achieving one's goals. Dr. Susser advises having a robust support system, including a trainer who believes in your goals, a horse aligned with your aspirations, and even personal support from family and friends. This network ensures that you're surrounded by positivity and encouragement, crucial for overcoming challenges and achieving success.
Goal setting in equestrian sports is not just about the destination but about the journey and the growth that comes along with it. By embracing SMARTS goals, balancing hard and soft goals, and understanding the dynamics of pressure, riders can navigate their paths more effectively. As Dr. Jenny Susser exemplifies through her experiences and expertise, goal setting is an indispensable tool in unlocking potential and finding purpose in every ride.
The SMART(S) Goal Framework
Most of you have probably heard of SMART goals, but I like to add an extra “S” to make them SMARTS. Here’s the breakdown:
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Specific: Good goals are like good driving directions. Saying, “I want to be a better rider” is too vague. Instead, be specific: “I want to qualify for the regional championships at third level.”
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Measurable: Your goal needs clear criteria for success. If your goal is to “feel more confident,” create a way to measure it. For example, use a scale of 1 to 10 after each ride to rate your confidence level.
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Action-Oriented: A good goal generates a clear list of actions. For instance, if your goal is to move up from 2'6" to 2'9" by the end of the season, your actions might include mastering specific exercises, improving your fitness, and scheduling regular lessons.
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Realistic but Challenging: Goals should stretch you but remain achievable. This balance keeps you motivated without feeling overwhelmed. For example, jumping a meter-45 by the end of the month isn’t realistic if you’re currently doing crossrails. But aiming to add 3 inches to your jump height in three months might be.
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Time-Sensitive: Deadlines create urgency. Without a timeline, you’re more likely to procrastinate. For instance, instead of saying, “I want to work on my flying changes,” say, “I want to achieve clean flying changes in both directions by the end of February.”
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Support: No one accomplishes goals alone. Your horse, trainer, vet, farrier, and even your family should be aligned with your goals. Make sure your horse is suited to your objectives, your trainer is on board, and your personal support system is ready to cheer you on.
Types of Goals
Goal setting isn’t one-size-fits-all. There are different types of goals, and you need all of them:
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Long-Term Goals: These are your big dreams, like qualifying for nationals or making the Olympic team. Think of them as the top of a staircase.
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Short-Term Goals: These are the steps that lead to your long-term goal. For example, improving your lateral work or achieving a steady halt.
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Process Goals: These focus on the journey, like staying present during a ride or breathing evenly.
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Outcome Goals: These are results-based, such as winning a competition or mastering a new skill.
How to Set and Use Daily Goals
Daily goals are incredibly powerful. They help you create an intention every time you ride, even if it’s a low-pressure hack. Anchor your daily goal-setting to something you already do, like tightening your girth or putting on your helmet. That way, it becomes a seamless part of your routine.
For example, your daily goal might be to stay relaxed and enjoy your ride. Or it could be to focus on your transitions. By setting a specific goal for each ride, you’ll bring focus and purpose to your time in the saddle.
Embracing Failure
If you’re setting goals properly, you’ll fail at some of them. And that’s a good thing. Failure shows that you’re challenging yourself and helps you adjust your actions for future success. Remember, if you’re achieving 100% of your goals, they’re probably not challenging enough.
The Importance of Support
Your support system is a critical part of goal setting. Start with your horse—is your horse aligned with your goals? Then look at your trainer, family, and other team members. Make sure everyone understands your goals and their role in helping you achieve them. When everyone is on the same page, you’ll have the support you need when things get tough.
Keep Reviewing and Refining
Once you’ve set your goals, keep them where you can see them. Whether it’s in your tack trunk or on your phone, revisit them frequently. Set reminders to evaluate your progress and adjust as needed.
Final Thoughts
Goal setting may not be glamorous, but it’s a game-changer. It provides clarity, focus, and a roadmap to success. So grab a pen, write your goals down, and get started. And remember, the journey to your goals is just as important as the destination. So embrace the process, learn from the failures, and celebrate every step forward.