Motivation is the foundation of all athletic effort and accomplishment. Here are some tips from Seyi Smith:

• Pick a goal you are invested in
• Surround yourself with people that fuel your fire within
• Don't ignore the failures - understand them
• Lost in your successes? Lost in your setbacks? Recentre yourself by returning to detailed goals
• Be comfortable with being uncomfortable
• It won't happen magically - YOU have to change something
• The first time is luck; 2nd time is coincidence; 3rd time is the start of something

Goal setting is one of the most important skills taught to athletes in order to help them achieve optimal performance. Here are some tips from Calynn Irwin:

• Identify the what, when and how
• For every big goal you have, it’s important to set smaller goals to help you achieve it
• Be realistic when setting your goals (make sure they are attainable)
• Be open to your goals changing over time
• Set time frames for your goals
• Identify the roadblocks and make a plan

At some point, you will either meet your goal and need to plan for a progression of the goal, or you’ll encounter barriers that prevent you from meeting your goal. Here are some tips on relapse prevention from Alex Gough:

• Set small goals or milestones for each week to focus on for training and/or competing
• Work on something weekly that builds towards the bigger overall goal
• Setting short term goals creates tangible marks to work toward
• Build the weekly goal setting into your routine, make it a habit
• Be honest with yourself about where you are at and work from there