Coaching Association of Canada

Rock the Chorus

Stage of Activity 

All 

Equipment

Music speakers
Popular song with recognizable chorus
Obstacle or cone course

Time

5 - 10 minutes

Number of People

2+ 

How it Works

Listen to the part of the song and point out the chorus or “repeated words”.
Athletes complete obstacle while song is playing.
When chorus or “key words” blast on, they complete a core exercise as fast as possible (e.g. power jump, push-up, spin jump, etc.) then continue the obstacle.
Ask athletes to bring in songs (but vet them first for appropriate language) to use for this activity.

Applications

Multi-movement challenges, reaction time, moderate endurance, core stability

Modifications

Use chorus as a marker of speed. E.g. move as quickly as possible during chorus then resume regular speed when song continues.