Get Set - Train Smarter

Injuries are far too common in many sports. For an athlete, being injured can be devastating, and even end a promising career. However, injuries can be prevented. Numerous scientific studies have proven that structured warm-up exercises can reduce the risk of injuries by over 50%!

Get Set – Train smarter was created to coincide with the 2014 and 2016 Youth Olympic
Games in Nanjing, China, and in Lillehammer, Norway, and is the result of a collaboration
between the International Olympic Committee, the Oslo Sports Trauma Research Center,
several Norwegian and international sports federations, and Making Waves AS.

The target group is not only the young talents and their coaches, but anyone engaged in
physical activity. Get Set – Train smarter was created to help prevent sports injuries by
providing the most effective and evidence-based workout routines for your needs.

All exercises are presented through videos, supported by short descriptions on how to
perform the exercise correctly. Exercises are presented with variations as well as 3 levels to make them more difficult and challenging as you progress. The Get Set exercises are
designed to be carried out with a minimum of equipment, to make them safe and easy to
implement wherever you are.

Under “Sport”, you will find your sport among the 40 summer and 15 winter sports, and as
another option you can find injury prevention exercises targeting specific body parts. In
other words, for each of the 55 sports, the exercise program is tailored to the injury risk
profile of the sport. Likewise, under “Body”, you will find exercises developed to prevent
problems with the shoulder, back, groin, hamstring, knee, and ankle.

You can download all the exercise programs as PDF files with small pictures and short
descriptions to help you remember. The PDF can be printed or shared electronically with
your teammates, coaches, friends and family.

Get Set is available on iOS and Android in 9 languages (English, French, Spanish, Russian,
German, Norwegian, Chinese, Korean and Finnish), and is accessible for free.

The first time you view an exercise, the app will download the video to your device. For this we
recommend using a wifi connection, to be sure external charges are not applied. Once you
have downloaded the exercise videos on your mobile phone, they are stored on your device,
allowing you to benefit from Get Set wherever you are.
What´s new?
* Korean language
* Finnish language
* Bug fixes
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What's New

Discover our exercises and create your own workouts
Add to your favourites
Download exercises and work out offline
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Additional Information

March 17, 2021
Current Version
Requires Android
4.1 and up
Content Rating
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