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How old are all the basketball players
How Old Are NBA Players on Average? Analysis from 1952-2022
The oldest player to ever play in the NBA was Kevin Willis at an astonishing age of 44 years. The youngest player ever was Andrew Bynum who played his first game at only 18 years and 6 days old.
These are the extremes, but how old is the average NBA player? Let’s find out!
Table of Contents
How Old is the Average NBA Player?
How was this data collected:
Data was collected from basketball-reference.com
Age was calculated using the 1st January for each season (e.g 1st January 2022 for 2021/22 season)
Exact age is used for the statistics (26.5 years instead of 26 for example)
Graph 1: Average Age of NBA Players by Year:
Average Age Weighted by Minutes Played
Average Age of Players
Median Age of Players
1960197019801990200020102020year252730Average Age
Year
Average Age
Weighted Age
Median Age
2022
26. 1
26.5
25.2
2021
26
26.5
25.2
2020
26
26.5
25.3
2019
26.3
26.7
25.6
2018
26.5
26.9
25.6
2017
26.8
27
26.2
2016
27
27.1
26.3
2015
26.9
27.2
26.3
2014
26.9
26.9
26.1
2013
27
27.1
26.3
2012
27
27
26.2
2011
27.1
27
26.4
2010
27
27
26.3
2009
26.9
27
26.2
2008
27.1
27.2
26.8
2007
26.8
27
26.1
2006
26.8
27
26.3
2005
27. 3
27.3
26.7
2004
27.4
27.4
26.9
2003
27.5
27.6
26.8
2002
27.6
27.8
26.7
2001
28.1
28.1
27.6
2000
28.1
28.2
27.4
1999
28
28.3
27.5
1998
28.1
28.1
27.6
1997
28
28.1
27.3
1996
27.7
27.9
27.2
1995
27.7
27.6
27
1994
27.3
27.6
26.5
1993
27.4
27.5
26.7
1992
27.2
27.6
26.8
1991
27.2
27.6
26.6
1990
27.1
27.4
26.4
1989
27
27.3
26.4
1988
27
27. 2
26.4
1987
26.7
27
26.2
1986
26.8
27.2
26.3
1985
26.6
26.8
25.9
1984
26.5
26.8
25.8
1983
26.4
26.5
25.9
1982
26.4
26.5
25.8
1981
26.3
26.6
25.6
1980
26.5
26.7
25.9
1979
26.2
26.6
25.4
1978
26.2
26.5
25.8
1977
26.3
26.5
25.7
1976
26.6
26.8
25.9
1975
26.7
27.1
26
1974
26.7
27.4
25.8
1973
26.7
27.1
25.7
1972
26.5
27.1
25.6
1971
26. 4
27
25.7
1970
26.8
27.2
26.1
1969
26.5
27.3
25.7
1968
26.3
27.2
25.6
1967
26.3
27
25.6
1966
26.5
27.1
25.9
1965
26.2
26.8
25.8
1964
26.5
26.7
25.7
1963
26.1
26.7
25.6
1962
26.2
26.7
25.3
1961
26.5
26.7
26.3
1960
26.5
26.8
26.3
1959
26.3
26.7
25.8
1958
26.6
27.1
26
1957
26.3
26.5
25.6
1956
26.1
26.6
25.7
1955
26.4
27.2
26.1
1954
26. 3
26.7
25.6
1953
26.4
26.8
25.8
1952
26.4
26.7
26.2
In the 2021/22 season the average NBA player was 26.1 years old.
This number includes all players that played at least one game during the season, therefore including a lot of young prospects that only played very few minutes.
The average age weighted by minutes played is a little higher at 26.5 years, showing that older and more experienced players are usually taking up more minutes than rookies and other prospects.
The median age at 25.1 is also a lot younger than the average age. Which shows that there are a few outlier older players that account for a lot of minutes (think Lebron James) compared to a lot of younger players who play far less.
Evolution of Average Age in the NBA
As we can see in graph 1 the average age during the history of the NBA is relatively stable. Weighted by minutes, the average age was hovering around 27 years from 1952 until 1990.
From 1990 to 2000 the average age rose steadily and peaked at 28.3 years during the 98/99 season. The reason for this was a lot of experienced veterans playing heavy minutes as well as NBA teams drafting more experienced players and young players not receiving much playing time.
Lately, there is a big youth movement again in the NBA with average age dipping to an all-time low of 26.5 years. Young players around between 20 and 22 years receive more playing time than ever on rebuilding teams like OKC or Houston.
Average Age by Position
Gathering the data, I was curious if the average age of players is different depending on the position. Here’s what I found:
Graph 2: Average Age of NBA Players by Position:
1960197019801990200020102020Year252730Age
See results by position:
All
PG
✔
SG
✔
SF
✔
PF
✔
C
✔
Year
PG
SG
SF
PF
C
All
1952
27. 5
26.7
26.6
26.9
25.6
26.7
1953
27.4
27.3
26.7
26.9
25.6
26.8
1954
27.8
27.3
26.2
26.5
25.9
26.7
1955
28.3
27.8
27.1
26.8
26.2
27.2
1956
28.3
25.5
26
27.1
26.2
26.6
1957
27.2
25.6
25.9
27.6
26.1
26.5
1958
28.8
26.5
26.1
27.1
27.2
27.1
1959
28
26.9
26.6
26.1
26.1
26.7
1960
28.8
26.8
26.9
25.9
25.7
26.8
1961
26.4
27.2
26.3
26.7
26.9
26.7
1962
26.6
27. 1
26.8
26
26.9
26.7
1963
27.4
27.2
25.8
26.7
26.2
26.7
1964
27.3
27
26.6
26.1
26.6
26.7
1965
27.3
27.1
27.4
25.6
26.5
26.8
1966
27.6
27.4
26.3
26.3
27.7
27.1
1967
28
27.4
25.8
26.5
27.5
27
1968
27.8
26.4
26.7
27.5
27.6
27.2
1969
27.7
27.3
27.2
27.1
27.1
27.3
1970
27.5
27.2
27
28.3
26.2
27.2
1971
27.4
26.8
26.8
27.9
26.3
27
1972
27.9
26.4
27. 3
26.9
26.7
27.1
1973
27.6
26.6
27.5
27.1
26.8
27.1
1974
27.3
27.5
27.8
26.9
27.3
27.4
1975
27.3
27.1
27.5
26.7
26.7
27.1
1976
26.9
27.5
27.1
26
26.5
26.8
1977
26.7
26.8
26.7
25.7
26.7
26.5
1978
26.8
27.1
25.8
26.4
26.7
26.5
1979
26.2
27.3
25.7
26.7
27.1
26.6
1980
26.7
26.3
26.3
26.7
27.7
26.7
1981
26.3
26.2
26
26.7
27.5
26.6
1982
26.3
26.5
26.1
26. 5
27.4
26.5
1983
26.2
26.3
26
26.2
27.7
26.5
1984
26.1
26.5
26.7
26.5
27.9
26.8
1985
26.7
26.1
27.1
26.1
28
26.8
1986
27
27
27.2
26.4
28.3
27.2
1987
26.8
26.8
27
26.4
28.1
27
1988
26.6
27.4
27
26.4
28.6
27.2
1989
27.1
26.8
27
26.7
28.7
27.3
1990
27.4
26.9
27.6
26.9
28.5
27.4
1991
27
27.7
27.2
27.2
28.8
27.6
1992
27.1
27.5
27.6
27.2
28.6
27. 6
1993
27.2
27.5
27.3
27.4
28.3
27.5
1994
27.4
27.1
27.5
28
27.8
27.6
1995
27.6
27.2
27.4
27.7
28.3
27.6
1996
28
27.8
27.6
28
28.4
27.9
1997
27.7
27.9
28.2
27.9
28.9
28.1
1998
27.7
28.2
28
28.2
28.3
28.1
1999
28.2
28
28.2
28.6
28.5
28.3
2000
28.4
28
27.6
28.4
28.6
28.2
2001
28.4
28.3
26.8
28.4
28.6
28.1
2002
28.6
27.6
27.1
28.3
27.5
27.8
2003
27. 8
27.5
27.1
27.2
28.5
27.6
2004
27.7
27.5
26.6
27.2
28.1
27.4
2005
27.6
27.3
26.6
27.4
27.4
27.3
2006
27.4
27.2
25.9
26.8
27.5
27
2007
27.3
27
26.5
26.9
27.2
27
2008
27.5
27.5
26.7
26.9
27.1
27.2
2009
27.1
27
27.1
26.8
26.8
27
2010
26.7
27.1
27
26.9
27.5
27
2011
26.8
27.1
27.2
26.9
26.9
27
2012
26
27.2
27.9
26.7
27.3
27
2013
26.6
27.5
27. 2
27.2
26.8
27.1
2014
26.4
26.9
27.1
27.1
27.3
26.9
2015
26.7
27
27.3
27.9
27
27.2
2016
27.2
26.8
27.2
27.4
26.7
27.1
2017
27.2
27.1
27.1
27.1
26.6
27
2018
26.8
27
26.3
26.9
27.2
26.9
2019
26.8
26.5
26.4
27.2
26.6
26.7
2020
26.8
25.8
26.2
26.9
26.8
26.5
2021
26.9
25.6
26.6
26.7
27
26.5
2022
26.6
26.1
25.7
27.2
27.2
26.5
We can see that for most of the history of the NBA there are no big differences between positions.
The one thing that clearly stands out, is the average age of centers from 1980-1992 which clearly exceeds all other positions during this time. If we take a closer look at this period we see some legendary centers like Kareem Abdul Jabbar, Robert Parish and Moses Malone logging heavy minutes at the end of their very long careers.
Age Distribution Among NBA Players
To get a better idea of age among NBA player it makes sense to take a look at the actual age distribution.
We can see that during the history of the NBA, the most common age among players is 23. The age responsible for most minutes played is a little older at 24.
In general, older players play more minutes than their younger counterparts. Which makes sense since only the best players still play in the NBA at more advanced age.
Average Age of Retirement in the NBA
Finding out the average retirement age of NBA players turned out to be more complicated than I expected. I don’t have a dataset of official retirements of NBA players (I don’t think a complete dataset like this exists).
Because of this, I filtered the dataset of all seasons ever played in the NBA to only include the last season by each player and calculated the average age during this season.
Graph 4: Average Age During Last Season of NBA Players:
All Players
At least 5 seasons
Scored 10ppg at least one season
Scored 15ppg at least one season
Scored 20ppg at least one season
Hall of Famer
1960-19701970-19801980-19901990-20002000-20102010-2020Year24283238. 3125Average Age
Years
All Players
At least 5 seasons
At least one season with >10PPG
At least one season with >15PPG
At least one season with >20PPG
1950-1960
26.1
29.5
29.2
29.9
30
1960-1970
26
29.6
29.9
31.8
32.5
1970-1980
26.8
30.4
30.9
32.5
33.5
1980-1990
26.9
30.1
30.7
31.9
33.2
1990-2000
28.2
31.3
32.3
33.1
33.8
2000-2010
28.9
32.1
33.6
34.5
35.2
2010-2020
27.8
30.7
31.9
33.3
34.3
The average age of NBA players retiring from 2010-20 was 27.8 years. At first, this number was surprisingly low to me. In fact, it’s only around one year older than the average age of NBA players during the same time frame.
Digging a little further, this makes a lot of sense because the data includes a lot of young players who couldn’t make it in the NBA and either ended their careers early or left the NBA to play in Europe, China or elsewhere.
To get a better idea when NBA players that “made it” retired, I filtered the dataset to only include players that lasted at least for 5 seasons, or averaged 10 (15, 20) points at least once during their career.
We can see that the better the player, the longer their careers last. While the average player during 2010-2020 “retired” at 28, hall of famers retired at 38!
Final Thoughts
You can clearly see that the NBA is a young man’s game! While there are some players who still perform at all star levels at 36 (Lebron James!), the most common age during the 21/22 season was 24.
If you are interested in any other specific statistics surrounding the age of NBA players let me know. I have all the data, I might be able to add it to the post!
Who is the oldest NBA player? (All-time and active)
The National Basketball Association was founded on July 6, 1946. In the 76 years since, there have been over 4,500 NBA players to play in a game. There has never been an older player than Nat Hickey, who still holds the record for oldest NBA player ever, set back in 1948. Hickey was 45 years and 363 days old. The great story there is, he was actually the team’s coach but chose to activate himself and play the sport instead.
For Hickey to have held the record for 73 years and counting, it seems like an unlikely record to be broken. After all, there won’t be any more coaches suiting up for their organizations any time soon. So who is the oldest player in the NBA right now?
The oldest active NBA players changes from season to season and even month to month. Counting down in reverse order, here are the oldest NBA players in 2022-23.
10. LaMarcus Aldridge’s return to basketball earns him spot among oldest players in NBA
Mandatory Credit: David Butler II-USA TODAY Sports
LaMarcus Aldrige date of birth – 6/19/1985
LaMarcus Aldridge age – 37 years old
Some players may not be thrilled to be on a list such as the oldest active NBA players, but for LaMarcus Aldridge, it’s an amazing accomplishment. In April of 2021, Aldridge had to retire from the game he loved after experiencing heart problems. He later returned to play with the Brooklyn Nets, but Aldridge is currently a free agent. It remains to be seen whether he’ll return for a 17th year.
9. Trevor Ariza prepares to play 19th NBA season
Mandatory Credit: Raj Mehta-USA TODAY Sports
Trevor Ariza date of birth – 6/30/1985
Trevor Ariza age – 37 years old
Trevor Ariza played just 24 games for the Los Angeles Lakers last season after experiencing right ankle issues. One of the oldest players in basketball, we’ll see what type of contract Ariza can land this offseason, should he pursue another year in the league.
8. Taj Gibson stands the test of time
Mandatory Credit: Vincent Carchietta-USA TODAY Sports
Taj Gibson date of birth – 6/24/1985
Taj Gibson age – 37 years old
It doesn’t seem long ago that Taj Gibson was playing for the USC Trojans, or even alongside Derrick Rose and Jimmy Butler with the Miami Heat. Known as a tough defender, nothing gets in Gibson’s path. Not even the time he lost his shoe. Gibson still managed to play defense, even attempting to get a block, while holding his shoe in his other hand. That type of effort is a classic example of why, even at 37 years old, Gibson is still on an NBA roster. After being let go from Tom Thibodeau’s grasp on the New York Knicks, Gibson has since landed with the Washington Wizards.
7. Chris Paul still elite, despite status among oldest NBA players
Mandatory Credit: Soobum Im-USA TODAY Sports
Chris Paul date of birth – 5/6/1985
Chris Paul age – 37 years old
They say you gain wisdom as you age. Chris Paul is doing his best to prove these theories true. Despite his advanced age, CP3 led the NBA in assists per game during the 2021-22 season. As one of the oldest NBA players, Paul also remains one of the best.
Also Read: Patrick Beverley takes shot at Chris Paul, Damian Lillard responds as NBA of petty continues
6. At age 37, P.J. Tucker’s long-traveled career continues
Mandatory Credit: David Richard-USA TODAY Sports
P.J. Tucker date of birth – 5/5/1985
P.J. Tucker age – 37 years old
Going on his 12th season, P.J. Tucker has an incredible tale of what it’s like to not be able to play basketball in the pros. After being selected with the fifth pick in the second round of the 2006 NBA Draft, Tucker spent the next five years playing in Israel, Ukraine, Germany, and Italy, before making his way back onto an NBA team, where he’s stayed ever since. After winning an NBA Championship with the Milwaukee Bucks in 2021, now, Tucker is on the Philadelphia 76ers.
Also Read: Top 2023 NBA free agents: Kyrie Irving could lead the charge
5. Paul Millsap still seeking first NBA Championship at age 37
Bill Streicher-USA TODAY Sports
Paul Millsap date of birth – 2/10/1985
Paul Millsap age – 37 years old
It took Paul Millsap five seasons before he became a full-time starter, so it’s understandable that he’d want to savor the twilight of his NBA career. Coming off his 16th season in the NBA, Millsap had been on the Philadelphia 76ers but is now a free agent.
Also Read: 50 Best NBA players of 2022: New Cavaliers star Donovan Mitchell ascends the rankings
4. How old is LeBron James? (Old enough to be on this list)
Mandatory Credit: Brad Rempel-USA TODAY Sports
LeBron James date of birth – 12/30/1984
LeBron James age – 37 years old
LeBron James is not quite the oldest NBA player but experienced enough to be the fourth oldest active NBA player. King James is no longer the unstoppable force he once was, but the 17-time NBA All-Star still averaged north of 30 points per game in his 19th season. Many believe LBJ wants to play until his son, Bronny James, reaches the NBA. It doesn’t seem like a ridiculous thought at this point.
Also Read: Bronny James favored to land with the Oregon Ducks in 2023
3. Carmelo Anthony is oldest player from 2003 NBA Draft class
Credit: Bill Streicher-USA TODAY Sports
Carmelo Anthony date of birth – 5/29/1984
Carmelo Anthony age – 38 years old
Few current players in the NBA are as accomplished as Carmelo Anthony. Entering the league in the same draft class as LeBron James, Melo has taken several trips around the sun and is among the oldest active NBA players. He is also the eldest NBA player in the Association without an NBA Championship to his name, but now he’s a free agent, able to join any team.
Also Read: NBA playoff predictions: Bracket picks & 2023 Finals champion
2.
Golden State’s Andre Iguodala is league’s second-oldestMandatory Credit: Bill Streicher-USA TODAY Sports
Andre Iguodala date of birth – 1/28/1984
Andre Iguodala age – 38 years old
This may be painful because many of us still remember when Andre Iguodala was a rookie with the Philadelphia 76ers back in 2004, playing with the original A.I., Allen Iverson. Nostalgia aside, Iggy is the second-oldest active NBA player at 38 years old.
Related: Watch Live Sports On One Of These Amazing 80 Inch 4k TVs
1. Miami Heat’s Udonis Haslem is the oldest current NBA player
Mandatory Credit: Bill Streicher-USA TODAY Sports
Udonis Haslem date of birth – 6/9/1980
Udonis Haslem age – 42 years old
Sitting far ahead of his NBA peers, Udonis Haslem is the oldest NBA player in the league, and it’s not even close. The glorified player/coach at this stage in his career doesn’t even compare to other NBA players’ ages. Haslem is almost a full four years older than the next player on this list.
Haslem doesn’t really play anymore, having played just 276 minutes over the past five seasons. We’re not sure why he doesn’t simply become a coach at this point, but the Miami Heat will let him do what he wants as a valued member of their culture. After spending his entire 19-year NBA career with the team, he’s earned it. He’s back for another year riding pine and intimidating the younger players on not only his team but also his opponents in 2022-23. You can’t talk about Heat culture without mentioning Haslem.
where to study, salary, pros and cons
Author: Professional Guide
Updated by
Basketball player is a professional basketball player. Such a team game is popular, first of all, in the USA. In Russia, it is somewhat inferior to football and hockey, but still quite in demand. By the way, the ProfGid career guidance center has recently developed an accurate career guidance test that will tell you which professions suit you, give an opinion about your personality type and intelligence.
Professional knowledge
Famous basketball players
Examples of companies with basketball vacancies
See also :
Brief description: who is a basketball player?
The basic rules of the game of basketball are usually known to everyone: two teams enter the field, the one that scores more points wins. Points are given for hitting the ball into a basket hanging at a height of 3.05 meters from the floor. The number of points that is counted for each hit depends on the distance from which the throw was made. In the process of moving around the field, players must dribble the ball, beating it off the floor, and not hold it in their hands.
Features of the profession
A professional sports career requires a lot of energy, effort, time and dedication. A basketball player must always be in good shape, his salary and popularity largely depend on the performance of his performance on the field, and he must work closely with other team members. The main duties of a basketball player are as follows:
Daily attendance at training.
Compliance with the regime of the day and nutrition.
Participation in matches.
Participation in non-match events of the club.
Regular medical examination, following the recommendations of the doctor and trainer.
A basketball player must be prepared for the fact that he will periodically have to change the clubs he plays for, participate in international competitions from his country, and even during the match, cooperate with different groups of players (frequent substitutions are very common in this game).
Pros and cons of the basketball profession
Pros
Prestigious profession with a decent salary.
Opportunity to maintain a healthy lifestyle.
Opportunity to travel, communicate with representatives of different countries and peoples.
The joy of victories and the support of the fans.
See also:
Cons
The need for talent or extensive experience to gain recognition and sign expensive contracts.
In order to successfully fill the position of a basketball player and succeed in this field, an athlete must be in very good physical shape, he must not have serious chronic diseases, he needs excellent endurance, concentration, speed of movement and reactions, perfect coordination. Most often, very tall athletes become successful basketball players. Analytical thinking, the ability to follow the strategy developed by the coach, make decisions quickly, and work together with the rest of the team will also not interfere.
Basketball training
Russian universities and colleges do not offer basketball training as such. You can learn how to play basketball in sports schools, and then improve your skills in basketball clubs. In parallel, you can get a sports education (including to successfully work as a coach after completing a career in big-time sports). In this context, the specialty "Physical Education" in colleges (code 49.02.01) or the same name in universities (code 49.03.01). A certificate is sufficient for admission to a secondary school, in addition to it, the results of the Unified State Examination in the Russian language, biology and physics are required for admission to the university.
Courses
Stremlenie Basketball Club
It is necessary to think about where to get the profession of a basketball player, if you have the appropriate inclinations, from childhood. Therefore, most basketball schools offer training for children and teenagers. One of these schools is the Stremlenie basketball club, where individual and team trainings are held. Members of the club also take part in competitions.
The best universities for basketball players
MSPU
RGSU
MGOU
RGUFKSMiT
RGUFK them. P.F. Lesgafta
RSPU im. A.I. Herzen
Read also:
Place of work
Basketball players play for basketball clubs, national teams. At the end of their careers, they work as coaches (both in adult clubs and in children's sports schools).
Salary of a basketball player
The level of income of such an athlete directly depends on his talent, experience, professionalism and fame. The more useful a basketball player can bring to the club, the higher the salary will be offered to him.
Basketball player salary for October 2022
Salary information provided by hh.ru portal.
Russia 100000-250000₽
Career growth
Building a career for a professional athlete is about improving your skills and getting more and more lucrative offers from clubs. With age, it may also involve a change from activity to coaching.
Professional knowledge
Human anatomy, physiology and biochemistry.
History of physical culture.
Psychology of physical culture.
Management of physical culture and sports.
Biomechanics of motor activity.
Rules of the game of basketball.
Team strategies when playing basketball.
Famous basketball players
Michael Jordan, one of the Chicago Bulls' most popular players, was on the club's winning streak six times in the NBA.
Shaquille O'Neal, recognized as one of the best players in the history of the NBA, also known for releasing rap albums and starring in several films.
Clyde Drexler, one of the best basketball players in the NBA, Olympian with 20,000 points in his entire career.
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00 RIDITION OF THE
'But if I were 185 cm tall,' says the 170 cm boy, 'I could score from above. ' Dear Sirs, I am 185 cm tall, I can score, but I assure you that many players are 185 centimeters want to be 2 meters tall. Two-meters, respectively, regret that they did not reach two fifteen and so on. I won't disappoint you. Want to listen to various nasty things, please contact the forum. There are comrades there who can treat you well, both in jest and in earnest. However, you can still grow. Of course, not everyone can reach the level of Tim Duncan (215 cm) or at least Tracy McGrady (203 cm), but still you can grow up so that you no longer get under your feet on the court and breathe into your navel. it is good to rummage on the Internet, and then follow the given program. But you don’t need to rummage through the Internet, since I have already done this and now everything is available on this site. (Also, Internet searches for 'height enhancement' brought me more often to sites that offered penis enlargement. Fortunately, this problem does not bother me. I hope you do too, because our site will not be able to help you with this issue. ) So, what is required for this?
It is required to observe a healthy lifestyle: proper sleep, rational nutrition, quit smoking and alcohol, otherwise everything said below will lose its meaning. And it is desirable not to expose yourself to stress.
Talking about nutrition. In the diet, it is necessary to increase the content of vitamin A, a.k.a. growth vitamin. Beta-carotene, which the body processes into this vitamin, contains carrots, peppers, eggs (yolk), milk, mangoes, apricots, zucchini, as well as spinach and cabbage.
Lying on a couch will not stretch your limbs, unless, of course, you lie on a Procrustean bed. But since Procrustes specifically screwed up by calling Theseus to him (for those who do not know, this is from ancient Greek mythology), this option no longer exists, however, it is not recommended in any case. Therefore, exercise is required. The technologies are described below.
If possible, visit the pool; from team sports, choose: well, of course, basketball. Why are you still doing this? And further! A person can continue to grow up to age 27, and sometimes longer. And even if you have not grown for several years, it still does not mean anything.
Methodology of Mirzakarim Norbekov. (borrowed from the site ‘Workshop of Lifters and Pumps’)
All the exercises described below are only part of the warm-up of Mirzakarim Norbekov’s unique general health-improving technique. Here is what the author of the technique himself says: “After 7-8 days of classes, all patients note an increase in height from two to ten or more centimeters. Of course, a person does not grow from exercise. It’s just that a person acquires his natural shape and flexibility by restoring the elasticity of the intervertebral discs.” But I am sure that these few centimeters will improve your mood and give you an incentive to continue with other methods. And now it's time to get acquainted with the complex of exercises.
Exercises for the upper shoulder girdle. Only the upper part of the spine is involved.
Shoulders forward. Pull the chin to the chest. Then we bend the shoulders and head 15 times forward, 15 times back. For each movement 6 seconds. The chin reaches the chest; without breaking away, we stretch in the direction of the abdomen; the upper part of the spine should bend like a bow, and at this moment we pull the shoulders forward and towards each other, tensing. Don't raise your shoulders. Without stopping, we move on to tilting back. At first, the head rests against the back, we pull it down, and the shoulders begin to pull back towards each other. Breathing: while moving forward - exhale, backward - inhale.
Raise and lower shoulders. The head is motionless, the spine is straight. Lowering the shoulders, pull the arms down with effort. Similarly, we do the exercise, raising the shoulders up.
Circular hand movements 15 times. Imagine a steam locomotive. Let's mentally turn the shoulders into wheels and start moving gradually, slowly, expanding the circle of movements. Breathe evenly, without effort.
Tilts left and right, arms at your sides. This exercise is performed while standing. With your right hand, try to reach the right foot, with the left - to the left. Of course, you won’t get to the foot, but you will achieve the desired effect - the spine will become more flexible. The essence of the exercise is that when the arms do not come off the body, the upper part of the spine bends. Tilts are performed 10 times in each direction. Exhale while bending, inhale while lifting. Exercises for the middle part of the spine.
Thoracic and lumbar.
Forward bends, as if trying to reach the belly with the nose. This exercise is best done while sitting in a chair. We hold the seat with our hands and pull our head to the stomach. Exhale while bending and inhale when lifting the head. Straighten your back completely. For each movement for 5-6 seconds, only 10 movements. Then we bend back, as if trying to reach the buttocks with the back of the head.
Spinal rotation. Back and head in one straight line. We turn our shoulders and head to the right until it stops. When the shoulders are turned all the way, we make oscillatory movements, with a slight effort we try to capture extra centimeters in each movement. 1-5 movements on one turn, then again. After that, we turn to the left and again do two times in 15 movements. Don't hold your breath. 20 seconds for one turn and 1 second for one oscillatory movement.
Exercises for the lower spine. Lumbo-sacral region.
Performed standing. Feet shoulder-width apart, fists on the kidney area, elbows behind as close as possible to each other. After the fists rest on the lower back, we begin to gradually lean back. First we tilt our head, then gradually our back. Imagine scales. Your fists play the role of the central axis: ready and back - one bowl, the lower body and legs - the second. We pull them to each other in an arc. When you feel that it is impossible to bend further, start the main exercise. Without unbending, we make oscillatory movements with the intention of capturing extra centimeters - 2 times in 15 movements. Do not hold your breath while turning, do not bend your knees while bending. Now let's move on to a simpler exercise.
Performed sitting on the floor. Hands on knees, leaning forward. We put our hands on the sides of the hips and begin to bend forward. When the spine does not let go further, we add force and grab a few more centimeters. Norma - you need to get your knees with your nose, then we will try to touch the rug. Don't be alarmed if your nose stops a long way from your knees in the early days.
Back bends with raised arms. This movement is performed while standing. Legs shoulder width apart. Breathing is free. The load is calculated on the entire spine. We raise our hands up. Fingers in the castle and, without bending the knees, we begin to move. When the spine no longer bends, we again add force.
Side bends with raised arms. Performed standing. Legs and shoulders on the same line, do as exercise 3, but to the right and left.
Feet shoulder width apart. Try to see the lateral surface of the foot from the opposite side. Turns back - to the right, then to the left.
Now imagine that you are trying to look back and see your heels. For a better view, you can bend back a little. Here we come to the beginning of the necessary movements. That is, when you turn back, start oscillating movements to see the right leg from the outside and behind. Now try to see her, turning back from your left shoulder and without moving your legs. Purpose: to increase the flexibility of the movement of the spine around its axis. Attention is on the spine.
The exercise is performed while sitting on a mat. Legs are spread apart. Maximum inclinations to the left, right leg, in the middle, during exhalation. Put your palms on your chest and with your right shoulder try to reach your right knee 10 times, then with your left shoulder - your left knee. Then forward, to the floor - with two shoulders. The meaning of these movements is that during their execution, the shoulders must be rotated as much as possible.
And now the same exercise, just try to reach your toes with your shoulder.
Some advice from the author on the entire methodology.
Don't get ahead of the curve. In the first three or four days, do not draw final conclusions about yourself, your capabilities and this technique.
Avoid whiners.
Do not talk or be distracted during class.
Mechanical performance of classes is unacceptable, without meaning and purpose.
Don't overexert yourself. A sign of improper operation is a feeling of heaviness in the head.
Do not doze off during work, drowsiness is unacceptable.
You can't work out when you're tired and hungry.
Any excuse for your laziness and passivity is unacceptable.
The main prohibition is unlimited stretching of the recovery time. A set of exercises to increase growth by building cartilage between the vertebrae of the spine and by irritating the tubular bones of the legs.
The complex is from the Carlos Home Page. According to the author of the site, these exercises were taken from a person who, by systematically performing them, has grown by 20 cm in 1.5 years! The only rule when performing is regularity (minimum - 1 time per day, normally - in the morning and evening, if there is no other indication).
Leg exercises.
Outdoor games (1-2 times a week for 2 hours, at least 1 hour).
Variable running (4 times a week, at least 3 km).
Skipping rope (4 times a week for 1-3 minutes). To avoid injury, it is advised to carefully increase the load. Spinal exercises. The frequency of classes is 2 times a day, in the morning and in the evening every day. All exercises are performed with maximum amplitude and maximum speed.
Gymnastic stick behind the shoulders, feet wider than shoulder width (1.5 shoulder width). Tilts to the sides 25-50 times in each direction.
Starting position as in paragraph 1. Maximum amplitude turns of the shoulder girdle (with a stick) 25-50 times in each direction.
Performed similarly to exercise 1, but sitting on a stool.
Performed similarly to the 2nd exercise, but sitting on a stool.
Starting position: sitting on a low stool (0.5 height of an ordinary stool). The hands are clasped behind the head, the elbows are spread along the shoulders. Touch the left knee with the right elbow, return to the starting position. Then touch your right knee with your left elbow. Perform 25-50 times in each direction.
Note: If at 50 repetitions there will be an average degree of fatigue, then move on to 2 sets. Additional recommendations. So, you have familiarized yourself with two sets of exercises. They certainly have the right to life. But… Nothing surprised you? These complexes do not include exercises on the crossbar.
Therefore, I will add a few more useful exercises.
Starting position: hanging on the bar, grip straight, hands moved together, feet should not reach the floor. Perform rotational movements, deviating from the vertical axis, clockwise, then counterclockwise. In this exercise, the hands and feet seem to remain in place, and the pelvis moves in a circle. Start moving carefully. At first, the spine may crackle a little. Gradually increase the range of motion and speed of the exercise.
A rather difficult exercise (especially for beginners and weak people). Starting position: hanging on the bar upside down, legs straight. In this exercise, you can not do without special equipment. I don't know if you can buy it anywhere, but with a little ingenuity, you can do it yourself. I will only say that this device (it is said loudly) should not be attached to the foot, but to the bottom of the lower leg. And the exercise itself is performed similarly to the previous one, only upside down.
Another exercise. Move your legs. Grab something strong and reliable with your left hand, and with your right foot swing back and forth with maximum amplitude and with maximum acceleration so that you feel a rush of blood to the foot. Then switch legs and start all over again. The supporting leg must be very stable.
The crossbar must be high so that you need to jump to it.
In general, guys, height is not the main thing in basketball. The complex of a short person is unfamiliar to me, so I can’t say how you feel at the same time. But I know for sure that inner self-confidence determines the level of the game. It took a long time before I understood this simple truth, but it is a fact. Do you think Iverson is very worried that he is 183 centimeters tall? He probably would not mind, but he definitely doesn’t make a drama out of this (although now he’s sweating, so as not to thunder into prison).