Coaching Association of Canada

Rock the Chorus

Stage of Activity 



Music speakers
Popular song with recognizable chorus
Obstacle or cone course


5 - 10 minutes

Number of People


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.


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


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