Coaching Association of Canada

Catch Up

Stage of Activity

Learn to Train


None (unless required by sport)


10 - 20 minutes

Number of People


How it Works

Athletes are put in partners.
A course between is designated – e.g. lap of the track, lengths of the pool, lap of the field, circle of the gym, etc. A lap of the course should not take more than 1 to 2 minutes to complete at speed.
Two types of movement are chosen – one slow and one fast. For example, one person performs a high-knee hopping drill and one person runs (running sports) or one person skates backwards with the puck while the other sprints forwards for a lap (no puck).
**The movements need to be markedly different in speed (one slow and one fast).
The athletes start together, and the faster athlete races to do a lap and “catch up” to their partner (who by then will have travelled a further distance from the start line). When they catch up, the partners switch movements and the other athlete sprints around the course to catch up to their partner who is doing the slower movement.
Continue for a designated time, trying to complete the maximum number of “switches”.


Fun way to train speed endurance, drills, and movement skills that incorporates a social component.


Choose sport-specific drills, movements, or variations. For sports that are single-sided, consider using the slower movement to practice a skill on the non-dominant side.