The Key to Coaching Dryland From Age Group to the Olympics: Deniz Hekmati 

Dennis Hekmati, a strength and conditioning coach from Norway, discussed the importance of dryland training for swimmers. He emphasized that dryland training should be tailored to individual needs and should include a mix of modalities like functional training, gymnastics, and plyometrics. Hekmati highlighted the significance of core strength, flexibility, and stability, noting that 83-93% of swimmers aged 11-18 engage in dryland training. He also stressed the importance of progression, recommending 10-30% increases in load and varying training themes every 4-6 weeks. Hekmati shared practical exercises and strategies for different age groups, emphasizing the need for fun and adaptability in training programs.