The Get Set app is intended to provide you with exercises that are scientifically proven to help prevent injury and let you train in a way that protects health.

Not only do these exercises keep you fit, they also help increase muscular capacity and improve your ability to create force.

The exercises in the app can be applied across all sports on the Olympic programme and are relevant for athletes at every level.

What is Get Set – Train Smarter?

Developed by the IOC and the Oslo Sports Trauma Research Centre, the Get Set app is a useful tool that athletes from any background can benefit from. The exercises in the app are based on the results from scientific trials that have been proved to reduce the chances of injury.

You can choose to sort the exercises either by sport or by body part, allowing you to focus on one specific part of your training or benefit from a general overview of your sport.

Each exercise comes with instructions and a video example, plus an explanation of the purpose of the exercise – for instance, performing forward lunges to improve hip and knee control. Users can also progress in difficulty for each body part or sport, allowing you to improve at an achievable pace.

Double reigning 400m hurdles world champion from London 2017 and Doha 2019, Norway’s Karsten Warholm is one of the athletes who uses Get Set on a regular basis.

“I believe versatility and basic strength training have helped me build a strong foundation for top level performance without serious injuries,” he says. “The Get Set app is a great tool for any athlete who wants to maximise performance and stay injury free.”


I believe versatility and basic strength training have helped me build a strong foundation for top level performance without serious injuries,” he says. “The Get Set app is a great tool for any athlete who wants to maximise performance and stay injury free.

Karsten Warholm

Stay injury free, boost performance

Not only is remaining free from injury important when considering your participation in the Olympic Games and other competitions, but staying fit in the off-season is also key to improving your performance. Get Set is aimed at reducing your chances of suffering an injury, thereby allowing you to continue to hone your skills as an athlete.

In addition to keeping you fit, Get Set’s exercises encourage genuine hard strength training which will improve muscular capacity and the ability to produce force, which is important for every sport.

Scientific credibility

If these exercises are to be recommended to athletes, it is vital that they be founded on reliable data. As a result, the majority of the content in Get Set has been validated in numerous different scientific trials. All of these have been conducted by encouraging a large number of athletes, usually in the thousands, to perform the exercises regularly, and then comparing their injury record with athletes who did not go through the training.

Over time, the exercises that proved effective in preventing injury have been incorporated into Get Set’s recommendations, and athletes can reduce their injury occurrence by up to 50 per cent with the app’s exercises.

Dr Richard Budgett, the IOC’s Medical and Scientific Director, has been a part of the Get Set app since its creation.

“For athletes, injuries can be devastating, as they can hamper progress, hinder participation in both training and important events, and – in the worst case – end a promising career,” he explains. “We created the Get Set app to help athletes train smarter by including evidence-based injury-prevention exercises in their training, and we are delighted with the functionality of the app, allowing athletes to create custom workouts to suit their needs.

“With the Get Set app, our aim is that elite and amateur athletes will be able to protect their health, stay injury free, and train well to perform at their highest level while minimising injuries and risks to their health.”

Want to improve your performance while staying injury free? Download the Get Set app for free today! Available on iOS and Android smartphones.