Practice Preparation is Deliberate

The folks at OpenEducation.net informed me of a couple articles recently written about deliberate practice, a concept that has long been studied in relation to expertise and talent development. The beauty of the work, originally from the mind of Dr. K. Anders Ericcson, is that becoming really, really good in a field is a grueling task for which many people are not willing to sacrifice their time and energy... or they are simply afraid to attempt. A summary from Time Magazine suggests the discipline one must have in order to nurture true talent:

Ericsson's primary finding is that rather than mere experience or even raw talent, it is dedicated, slogging, generally solitary exertion — repeatedly practicing the most difficult physical tasks for an athlete, repeatedly performing new and highly intricate computations for a mathematician — that leads to first-rate performance. And it should never get easier; if it does, you are coasting, not improving. Ericsson calls this exertion "deliberate practice," by which he means the kind of practice we hate, the kind that leads to failure and hair-pulling and fist-pounding. You like the Tuesday New York Times crossword? You have to tackle the Saturday one to be really good.

The challenge of deliberate practice from a coach's or teacher's perspective is the actual design and implementation, especially when the so-called leader has such a wide range of players or students in his or her classroom. Some students have no experience with the topics being taught, while others have years of mature skills. In order to take on an approach to teaching and learning that entails personalized goal setting -- individualization that actually promotes the overall team vision -- teachers and coaches need help. They need great assistants, daily practice plans, and even guidance from within the classroom via the students. In our basketball practices, which are deliberate by definition -- with organized time slots for down to the minute drills and challenging work second to second -- we provide leadership and team building opportunities for the players on a regular basis.

The enjoyment comes at the end of the day, when we have worked so diligently to achieve daily goals. The process may not always seem fun for the players, but on another level, they know the physical and mental work has to be rigorous -- deliberate -- to get one step closer to the program's vision. Expertise at the highest degree, as in the elite, is something that has been nurtured through devoted training sessions, coaching, self-reflection, and hours upon hours of physical and mental effort. Yes, there may be natural aspects in brain or body type that allow the greatest to enhance potential, but those individuals still must have the appetite to eat away their days through focused and intense practice and preparation. In a sense, they immerse themselves in the activity of choice to become the absolute best.

The Goal is to Have a Goal, and a Good One

In my experience, one of the most trendy items to cover in the preseason is the topic of goals. I do not know the percentage of coaches that ask their players and teams to set them, but I would venture to say goal setting is one of the strongest correlated variables in sports preparation. Some come up with goals the right way, while for others, creating realistic challenges is quite a conundrum.

Sport psychology literature warrants that goal setting is a very effective performance technique, particularly when goals are specific, measurable, reachable, and process oriented. Many people, though, do not know how to lay out the laws, nor stick with them, throughout the course of a lengthy season -- even a drawn-out week. More often than not, I have worked with an athlete who attempted (or was forced) to write down his goals, submit them to his coach, and then forgot what he wrote because he never saw the list again. Or it was not reflected on or reviewed in a structured manner. Sound familiar to anyone?

Goals are good. They help to motivate. They can keep one focused. They influence one's confidence -- hopefully in a good way. They may even be good for team building if discussed, criticized, and reworked among peers, coaches, or teammates.

And if they are personal but can still aid the team in its overall philosophy, then being able to construct goals is a true asset -- even a talent. Muss cited Andrew Bynum's goal to get 20 and 10 each game this season. Nice, though Coach Jackson doesn't believe the 20 can happen within his system. I wonder if Phil told his young big his thoughts or if Bynum had to read about them as we did? And I wonder if the budding star explained to his coach why he thought he was going to average an astounding double-double? Did he actually plan his outcome goals with performance goals this past summer? Was there time to pre-meditate before presenting a potentially enlightening moment to his philosophical coach? Hoopscoach reports Michael Curry sacrificed free time to stay in prime shape and work on his game consistently in order to prove to himself and others that he deserved what he dreamed. I hope Bynum put in the mental and physical work, too.

A player and a coach can talk the talk. But each has to write the talk (and have support provided along the way). At the very least, structure the talk that leads to the walk... otherwise, the goals are empty -- as the hoops will be without any follow through.

The Psychological Ingredients of a Coach

The Crossover Movement recently reviewed research by the United States Olympic Committee that centered around coaching. Interestingly, sport psychology was found to be the fourth most important area in "understanding body of knowledge", preceded by skills, strategies, and teaching. Meanwhile, twenty insights signify coaches' emphasis on topics in sport psychology (see below, with corresponding sport psych topics in blue).

It seems, despite what coaches are trained in, or what the results show as most important, the mental game and the psychology of performance are underestimated -- yet highly significant, thus highlighted throughout. Perhaps, at the very least, sport psychology needs to be considered a major component of the "skill" category.

1. Ability to instill belief/trust/confidence in athletes - self-efficacy
2. Big Vision, balanced by ability to set and adjust goals - goal setting and extrinsic motivation
3. Care about others more than self - cohesion
4. Perseverance and a sense of humor - personality
5. Attention to skills development of athletes; tailored to athlete needs - attentional zones
6. Precise training techniques and coaching on a daily basis - attentional zones and flow
7. Ability to filter - attentional zones
8. Problem solving orientation - decision making
9. Ability to observe without judgment - perspective taking
10. Desire to improve through knowledge - intrinsic motivation
11. Quality Decision makers under pressure - decision making and anxiety regulation
12. High level of integrity and fairness - character
13. Ability to multi-task with equal amounts of high energy - attentional zones
14. Knowledgeable and with an ability to transfer knowledge simplistically - effective communication
15. Focused on the process - attentional zones and flow
16. Creative, open minded to new ideas and approaches - personality and intrinsic motivation
17. Having thick skin - resiliency, anxiety regulation, and mental toughness
18. Flexible, but decisive - leadership ability and personality
19. Excellent instructional skills, ability to deliver messages - effective leadership and communication
20. Understands critical zone training - information processing and flow
    

Cerebral Matter

Each week, “Cerebral Matter” highlights articles, anecdotes, and analyses related to the psychological aspects of performance.

• To a reporter who asked for her motto when she was on the “brink of mental defeat,” (Dara) Torres coolly replied, “You know, I’ve been doing this for so long that I don’t get on the brink of mental defeat.” (NYT)
  

• Silver medalists at the Olympics seem to perform what we call an upward comparison — they compare themselves against someone better off than them. Bronze medalists seem to perform downward comparison — they tend to compare themselves with people who did worse. (PT)
  

• While (Candace) Parker admits to some physical and mental fatigue, she is attempting to use these Olympics to do more than help the United States win its fourth consecutive gold medal in women’s basketball.
  
  With her resplendent smile and transcendent game, Parker is close to becoming the first international icon in her sport…
  
  …With her ability to dunk with flair, Parker has changed the women’s game. Gail Goestenkors, the coach at Texas and an assistant with the national team, said that while recruiting in July, she noticed that many high school prospects were dunking, a mental barrier she said Parker helped break. (NYT)
  

• The Twins demoted (Francisco Liriano) after Oakland pounded him for six runs and five hits in two-thirds of an inning in an 11-2 drubbing.
  
  So when Liriano’s mechanics appeared out of whack last Wednesday, Redmond said he suspected why.
  
  “This is the team that he blew his arm out on,” Redmond said. “I think that might have been something to do with it. It might be a little mental thing for him to get over. But he made it.” (NYT)
  

• Their coach has been known to sing to them — Bob Dylan, no less — and ask them questions, to shake up their thinking. And sometimes she drops her Socratic ways and tells them to control the ball better.
  
  Either way, it worked Thursday night for Pia Sundhage of Sweden, one of the great hires by any American sports federation. Under Sundhage’s tutelage, the American women displayed mental resilience, outlasting their own dangerous lethargy, as they won their second straight gold medal in the Olympic soccer tournament with a 1-0 victory over Brazil. (NYT)
  

• When asked if he was tired physically, emotionally or mentally, Nadal said, “Yeah, I think it is a little bit of everything, no? Probably the toughest thing is mentally, no?” (US Open NYT Blog)
  

• This morning’s (August 21, 2008) New York Times shows Usain Bolt’s new world record, relative to the 250 greatest 200-meter sprints ever. Not only does this not look like a normal distribution, it doesn’t even look like the tail of any standard distribution (Justin Wolfers) has ever seen... (Freakonomics NYT Blog)
  

• “There is a huge amount of social and psychological forces keeping people from quitting,” Ori Brafman said. He gave an example of an experiment by a Harvard professor who auctioned off a $20 bill. The catch was that while the winner got the $20, the bidder who came in second had to pay the amount of his bid, but got nothing in return.
  
  The experiment was done repeatedly with a variety of participants, and most bidders dropped out at about $12, usually leaving two to fight it out, Mr. Brafman said.
  
  “They didn’t want to be a sucker, paying $12 for nothing,” he said. The record? A bid of $204 for a $20 bill.
  
  “Rather than thinking about winning, they’re playing not to lose,” he said…
  
  … “It is as important to teach someone how to quit as staying committed,” he said. “Lots of times people just stop showing up, and that’s wrong.” Rather, he suggested, say something like “ ‘I tried to work it out, and this not a good match for me.’ Do it in a responsible manner.”
  
  The truth is, it sometimes shows more courage to leave than to stay. (NYT)
  
  

Redeeming Qualities from the Top

There is something pleasantly refreshing, and also inspiring, about one of the most sought out, respected, and successful coaches speaking sincerely about his hopes and thoughts. The NBC interview with Coach K at halftime of the semi-final Argentina-USA game summarized this experience.

Coach K explained that his mentor, Bob Knight, offered words of encouragement as the popular Duke coach was about to embark on the mission of leading the current version of Team USA to Beijing. Even before he took the job, Coach K's decision process seemed to encompass a slight doubt, as if he asked himself, "Can I really do this? Am I the right person for this job? Will the players respond?"

Knight, most likely in a stern and convincing manner with more honesty than even the most straightforward Charles Barkley statement, told his former West Point guard the only advice Coach K needed: "Be yourself." The General continued to remind Coach K that he is a great coach and these are players that want to be coached. It's really as simple as that.

As Coach K replayed the Knight conversation, he became emotional. Anyone could tell that he was talking to NBC and its viewers from the gut, that it meant so much for Knight to justify Coach K's past. Knight made him recall that his apprentice has earned the respect of even the most accomplished pro ballplayers and possesses a knowledge of the game that even they appreciate. The conversation meant everything to Coach K, who is arguably one of the best coaches in the world, especially in terms of building a program.

Coach K understands what it means to lead the Redeem Team. He pointed out that these Games are the most significant set of basketball events that take place -- nothing against his Duke program, but that this is the Olympics. Once again, honesty and heart shining through to the world.

He is surrounded by the most talented NBA players, and there seems to be an understanding on both sides. He gives them his all, and they give him their's. They know what he preaches as a coach, and he has not had to worry about team building or emphasizing the importance of supporting fellow American athletes at other venues.

Coach K's humility may be the most redeeming part of this team.

Talking to Yourself Doesn’t Mean You’re Crazy

Remember Karl Malone’s mouth moving mantra before he shot free throws later in his career? Ever notice Tiger chattering pre-putt or post-shank? If you’ve been watching various Olympics events, you may have observed many athletes muttering or moving their lips as they get ready to run, swim, or vault.

American hurdler Lolo Jones (who wanted to put pressure on her opponents in the 100m semifinals) and others have mentioned that they talk to themselves to keep them psyched up for the imminent and intense competition. No, the talking doesn’t mean they’re insane – it’s actually a mental technique that athletes utilize to stay at the top of their game.

In psychological terms, the talking is referred to as self-talk (not a very complicated term, huh?). It’s also known as verbal persuasion, a component of Albert Bandura’s self-efficacy theory. Verbal persuasion, which can be initiated by oneself or a third party, entails triggers or statements of encouragement that are repeated to a person with the idea that, the more one hears something, the more one starts to believe it. In a sense, one learns to develop or maintain a mental rhythm of vocab.

Athletes use self-talk or verbal persuasion to increase self-efficacy (otherwise known as situational self-confidence). They may also employ self-talk to motivate, focus, or regulate athletic arousal. Often, self-talk is applied during a mental routine to prepare the body for movement or combat negative thoughts and unfavorable emotions.

There has been a wealth of research in psychology that supports the advantages and usefulness of self-talk, especially when combined with other peak performance strategies.

Athletes are involved in running conversations with themselves all of the time, but they may not even realize it. They really need to ask, “What am I saying and is it effective?” The heightened awareness will help them create a mental game plan, and hopefully one that parallels the 80-20 approach emphasizing the positives.

Learn to talk to yourself the right way -- it's a valuable performance tool. At the very least, tell yourself that.

Why Team USA versus Germany was Meaningful

During today’s game, it was commented that the outcome was meaningless -- at least as it relates to seedings heading into the medal round. Well, it sure did not appear meaningless to Team USA. Often times, there is a lack of energy and intensity in a "meaningless" game. Not today. The players came out of the gate focused and motivated. Other observations:

• High energy circulating from the tip
• Defensive pressure all over the court – ball pressure, help-side, and playing passing lanes
• Lightening quickness in transition
• Solid play well into the third quarter that led to an extension of the lead

The process and outcome were meaningful for the team's momentum and chemistry as it heads into the next game against Australia.

I have been impressed with Kobe’s leadership and noticeable development as a teammate and representative of his country. His interview with Pao Gasol on Saturday was refreshing. To see him joking around with a teammate, noticing that he can be “boys” with another star, was a superb situation. He is also highly motivated by the atmosphere at the Olympics. He was genuinely excited during the swimming relay on Sunday morning (there was a shot of him screaming and cheering from the stands) and must have heard about Jason Lezak’s complimentary remarks. Kobe later talked about his intent to uphold his team’s end of the bargain (not letting the USA down).

I’m sure his team is also motivated by the women’s team, who has just been pounding opponents.

And, how about Lebron’s dunk in the third quarter against Germany? When that lane opened, Doug Collins’ anticipation skills forced him to let out an “Uh-oh.” A moment later, Bron-Bron jumped off two feet outside the paint for a powerful, in-your-face, leaning hammer slam.

When Does Great Become Greater?

It’s true -- the world witnessed athletic greatness when Michael Phelps became the most decorated Olympic Champion in history with the gold medal medley relay on Sunday in Beijing. He has now accomplished what no other participant in the Games has been able to do and, as ESPN columnist Jemele Hill argues, redefines greatness.

Tread water lightly, though -- many athletes truly have not been able to win eight golds. Not because they couldn’t, but because the opportunities didn’t exist.

There is no doubt that Phelps is a magician, a mega-star, a multi-talented freak in the water. His focus, his motivation, his ability to deal with pressure, and his routine set him apart…as well as his sportsmanship and gentlemanly dealings with the press who would like nothing more than to get closer to him than his tight, world-record breaking swimsuits. But, comparing him to the preeminent athletes of all time? In traditional team sports? When there is only one championship per year? Come on. That is almost as ridiculous as the media’s portrayal of the newest fastest-man-in-the-world’s reputed pre-celebration during the 100-meter sprint. (A scene that was hyped up in the media and, by the time it was televised on NBC, had to be shown in slow motion just to catch the reported chest pounding).

Why do we need to rethink greatness? Phelps is great. Like, ludicrously great -- there is no argument.

But comparing him to Michael Jordan or the greatest athletes in other sports in history?! If MJ had a shot to win eight competitions related to basketball in one year, is it not thinkable that he would? How about a new Olympics sport featuring basketball skills and a classic Jordan in his prime? Picture this line-up over a 7-day period:

1) 1-on-1
2) Free Throw Contest with Eyes Shut
3) Slam Dunk Championship
4) Defensive Stopper Game
5) Hot Shot Field Goal Shooting Match
6) Fundamental Footwork Competition
7) Most Creative In-Air Finish Moves
8) 5-on-5 Championship

These add up to eight separate events. And I bet he’d have a good chance at taking all of them – especially if he was committed to achieving greatness, by the preceding definition set-forth that includes “athlete”, “mental toughness”, and “limits”.

I was extremely elated and relieved when Kobe Bryant questioned the interviewer during the NBA Finals when the latter asked, yet again, about the comparisons between Kobe and Jordan. Bryant responded with a plea hovered around a smile and a “let it go” attitude. He asked that the discussion be halted because there is no other Michael Jordan.

There is no other Jordan. Just as a colleague of mine reported recently that there is no other Pistol Pete in response to the Ricky Rubio eagerness. No other Joe Montana or Tiger Woods or Wayne Gretzky or Lance Armstrong or Jackie Robinson or Lusia Harris or Althea Gibson. (Talk about enduring strain and mental toughness? One certainly has to include the last three. Read William C. Rhoden’s book).

By no means am I suggesting that Phelps’ accomplishments be undercut. I’ve dedicated the past week to him, his regiment, his words, and his training. I haven’t missed an interview. But to question other greats in comparison to him? Insane. Others don't train like he does because there aren’t opportunities to win as much as he does.

Dara Torres was determined to enhance her performance. Age doesn’t matter, especially when one continues to train and has all of the resources available to be at the top of her game. Impressive, yes. Impossible, no.

Let us be proud to witness such intensity, concentration, and determination. But do not underestimate what other renowned performers have accomplished. Great can always become greater, particularly when there are unprecedented goals and new technology-- just look at the world records falling on a daily basis.

Phelps captivated us, but don’t let his mastery hold us captive.

Wade-ing Through Beijing

What Dwyane Wade is doing is impressive – maybe not as ridiculously captivating as Michael Phelps, but surely worth watching. In fact, Wade personally reports the swimmer’s success.

Two players stuck out to me in the game against Greece: the high-flying, energetic, versatile Lebron James and the energizer, slasher, defensive guru, D-Wade. The word is he isn’t known for defense in Miami, but don’t tell him that (actually, Craig Sager did, and Wade seemed surprised). His perimeter aggressiveness and execution has been phenomenal, especially against the Greeks who constantly run pick and rolls, back cuts, and ball reversals. Coach Musselman agrees.

Wade is motivated and focused and plays with something to prove. He didn’t like playing third wheel to King James and NCAA champion Carmelo Anthony when they all entered the league. Now, he is coming back from injury and has his sights set on returning to the status that earned him an NBA Finals MVP. I’ve always loved his game and have much respect for him as a player, leader, and teammate. He accepts his role and then performs admirably. (He did miss a free throw box out of the shooter when he first entered the game but then made up for it with a spectacular steal and no-look lob pass to Kobe Bryant for a dunk).

The USA team showed that if it can share the ball (23 assists on 36 field goals) and force turnovers (25 attributed to the opponent) to enable transition scoring, then it may not need to convert free throws (albeit 23 attempts), shoot over 40% from the three (7-20), or out-rebound the other team (38 each).

Phelps Gives Lesson in Mental Game

For someone (like myself) who works with and studies the mental makeup of athletes for a living, there is nothing like having the opportunity to analyze Michael Phelps’ performances in these Olympic Games on a daily basis. At any moment, while viewing the NBC broadcasts or researching various news sites, another quote or anecdote is communicated about his idiosyncrasies, his training, his emotions – even his ever-present mother.

It’s no surprise that the common viewer can quite easily understand what makes him so good. He puts in the effort, sets challenges, stays positive, and enjoys himself, his teammates, and his ability to represent the country (and really the global sport of swimming for that matter).

He also has the perfect swimmer’s body and continues to work on his strength and athleticism. For instance, he knew that he could put in work that would enable a more effective and explosive turn, so he initiated an intense strength and conditioning weight workout. His powerful force and technique off the wall is more evident than the Spanish basketball team’s reason for posing for a team picture in a potentially, politically slanted manner.

Other remarks we’ve heard or read about Phelps:

• Has the best mind of anybody else
• Maintains a bulletin board of motivational reminders
• The bigger the event, the bigger the performance
• Works harder than anybody else
• Wants to destroy competition
• Gets out and seizes the lead or puts it in cruise control and then blitzes by
• Wants to make a statement
• Sets high goals and wants to do something nobody has done before

Again, he is proof (it’s considered unsound to “prove” anything in psychological research, but Phelps gives me good reason and – ha – proves there is an exception) that the greatest of the greats are at that level because of their ridiculous mental toughness and head games. Tiger wants to demolish every one, every course, and will only call it quits when he can’t compete anymore. Jordan felt the same way – a couple times. Jackie Joyner-Kersee. Pete Sampras. Lance Armstrong. Brett Favre. Oh, right.

The most elite athletes are so focused, have picture perfect bodies for their sports, and train and play with a confidence of which others become jealous insofar as labeling the hardest workers arrogant or pompous. Phelps seems to be such an encouraging model for the cause of the elite. He enjoys setting new World, err Phelps, Records. He means something to his USA teammates, yet he also draws on their energies and their accomplishments. It’s stated best in The Australian:

Fellow Olympic gold medalist Aaron Peirsol said it was Phelps' mental strength that separated him from the rest.

"At this level I do believe it is more a mental game than it is anything and it takes a certain amount of guts to do what Michael is doing," Peirsol said.

"He has just pushed us and we have all pushed each other, what Michael is doing is elevating everybody else's performance."

Phelps is taking forward just one lesson from that relay race.

"Jason (Lezak) just proved that anything is possible," Phelps said. "He was a body-length behind the world record-holder with one lap to go in a 100m freestyle race, and he came back and got his hand on the wall first."

The impressiveness is astounding. It’s not like there is a defense out there, directly impeding his swimming stroke or holding his feet as he prepares to sprint towards the finish. In sports like swimming or gymnastics or golf, one’s own mind may act as a better "D" than even the Celtics’ championship curtain.

On the other hand, the thoughts one generates can truly help an athlete prepare and perform, rather than harass and halt. And we (sport psychologists commenting on the mental game, coaches, aspiring athletes, and the layperson) are lucky to be able to watch possibly the greatest athlete of all time give a master lesson in how to control one’s mind and behavior -- whether he wins three more gold medals or not, Phelps is the PROOFessor.

The Psychological Weight of a Nation

One could say it’s China versus Phelps. Although the nation of 1.3 billion is behind in the total count, it has earned 14 golds to the United States’ 10 (five of those attributed to the machine-like swimmer who is now the most decorated Olympic champion). But it’s the China determinism that is the other story, one that is semi-impressive and semi-unsettling.

The Chinese government is driven and believes it has created novel opportunities for its athletes to win the 2008 Games. The structures in place and the strategies the country’s officials established to screen potential athletes are intense. Future competitors and Olympic hopefuls are developed from a young age and the methods by which they are trained engender enormous expectations.

Focused? Yes. Fair? Not necessarily.

From a psychological perspective, the drive, regiment, and motivation are a plus. Both coaches and athletes need these elements in order to improve and become successful. So, far, the training culture is effective. Besides setting precedents (for instance, the gymnastics squads seizing gold), other sports have become highly competitive. China made efforts to analyze its limitations in various events and target athletes who can put them on the sporting map. Further, a great number of sport psychologists are on staff to provide balance and support individuals and teams, holistically.

Counseling professionals, though, also recognize the substantial strain and stress that has been placed, or forced, on many participants. Yao Ming was the perfect vision, the child of two great Chinese athletes, practically engineered to become the nation’s great hope. An ambassador of the game that is becoming the most popular sport in China, Yao has carried the weight with promise and dignity.

Others though, do not seem as fortunate or willing, especially those that claim the intensity is too tough, the training too harsh, and the expectations too high. When it comes to health being a factor and a possible life threat, the goal becomes compromised. Yet, many do not want to give up. There is pride involved. There is money at stake. There is a new identity in the horizon. The culture has infiltrated the minds of many and inflicted a workmanlike, militaristic, do or die attitude.

Overcoming adversity is one thing; winning at all costs another.

If Bela Karolyi’s accusations are valid -- that the Chinese women’s gymnastics team is violating rules with underage participants -- there is something much more disturbing occurring. Could China really be going that far? Does it not want to become victorious the honest way, through hard work and old-school coaching? Or is Bela simply bitter, not being able to be center stage on the floor and pressing his promise that it’s better to come from behind with no pressure?

Karloyi’s claim that it’s easier for the younger kids in gymnastics (suggesting the Chinese) to win because of their innocence and immunity to what the events truly signify is not entirely realistic. It’s true that fledgling flippers may have more fun and are naturally looser, but experience often comes out on top -- at least in other sporting events.

It appeared that the Chinese were the calm ones from the very first vault, while the Americans never relaxed or became comfortable as a unit. China was focused, hours and years of deliberate training and cultural influence having reassured the government’s dream. The USA, led by the courageous Alicia Sacromone, didn’t answer the call. The immense pressure to perform perfectly and guide her teammates to the gold was evident even before her team’s turn.

We’ll continue to observe the happenings of the Beijing Games and the grand design of the host territory. If China does indeed succeed it its plans through excessive workouts and secluded students, then, as the public states, the investment is worth it. If not, maybe China should adopt the agenda of the Panda caretakers who develop a bears’ self-esteem through coaching with caring and understanding.

Time to Talk Comes After the Swim

Talk is cheap. Unless it’s really rich talk, like the type that happens hardly ever. Like when a team guarantees victory, and then unbeknownst to its members, has its mouth sealed shut by a motivated and awe-inspiring effort that a box office-breaking, multi-million dollar feature film can’t even do justice.

“That might be the most incredible relay split I’ve ever seen in my entire life!” exclaimed NBC Olympics swimming commentator Rowdy Gaines after the US 4x100 free relay team claimed victory in an all-out duel that muzzled the mouths of the flabbergasted French crew. Earlier, one of the team members of the previously favored squad, as Bob Costas lovingly surmised, spit some heavy trash talk by stating he and his teammates had come to SMASH the Americans.

Talk about fuel to the ever-burning Olympic fire.

After a solid 200 meters by part-condor, part-dolphin, part-man Michael Phelps and teammate Garrett Weber-Gale, the third leg for the US fish hit a current that saw the fifth lane French take the lead over the fourth lane Americans. And for a few seconds, it turned into a full-length lead heading into the turn for the final 50m.

Just as the commentators were going to crown the flibbertigibbity French the winners (as many predicted), Jason Lezak rode into a historical wave that instantly increased my heart rate and had me yelling, “Go! Come on four!” as if I were rooting for an underdog thoroughbred at the Kentucky Derby.

The race was already occurring at a blistering pace – all three leaders were way ahead of the world record line. And then Lezak, who is 32-years-old and coaches himself, did what fellow American Katie Hoff was narrowly unable to do in her 100m back – finish strongly, as in landing the very last touch.

The conclusion was more than strong – it was fierce. It was the fastest split in history (46 flat) by a longshot and concluded with a 3:08:23 world record and only the slightest of triumphs. In closing in on his counterpart, Lezak provided an excitement that we may never witness again in another race, or even the Olympics for that matter, as he overcame odds and dramatically beat his foe to the wall.

Lezak remarked later that he was simply tired of losing, as the US came up short in the last two sets of Games.

As the US team celebrated, Phelps could be heard, yelling, “That’s what I’m talking about!”

Unbelievable. Truly, eight one-hundredths of a second to talk about.