Conant Volleyball 2020

Conant Volleyball 2020 Bingo Card
Preview

This bingo card has a free space and 24 words: 4 rounds: 15 push ups 20 jump squats 10 burpees, Tabata: 40 sec on 10 sec rest 3x each exercise: Air Squats Push Ups Plank Shoulder taps Sprint in place, Find 2 Teammates and create a video paying virtual pepper Post on twitter & Tag @CoachPancratz, -50 Russian twist -40 flutter kicks -30 bicycles -20 toe touches 10- full sit ups, 20 minute run: outside or on the treadmill, Find a ball & Wall: 100 passes 100 sets 50 pass/set Pepper against wall, Sprints: 10 30second sprints with 30 second rest in between sprints (treadmill, find a hill, sidewalk), Passing/digging footwork: 10each -shuffle L/R -Run L/R -Short & Deep -Drop & Drive dig -Drop & Drive to roll left -Drop & Drive to roll right, Follow @coachPancratz on twitter, Plyos: 50 left/right jumps over line 50 forward/back jumps over line 50 left leg over line 50 right leg over line Repeart x3, 4 Rounds: 1 min plank 30 crunches 20 sit ups 30 bicycles 50 Russian twists, Blocking footwork: 10 each way: - 1 step shuffle -3 step Block/transition/attack, passing footwork: 3 Rounds 10 each -Shuffle L/R -Run L/R -V Shuffle -V Run -Shuffle squats (pass each corner) -Shuffle Square reverse, 4 Rounds: -30 mountain climbers -10 push ups -10 v-ups -15 jump squats, Take a selfie in a Conant VB shirt, post on twitter, and tag @coachPancratz, 20 minute run outside or tredmill, 20 min TABATA: 20 seconds on 10 off High Knees Burpees butt kicks PushUps, -create a volleyball tiktok -Be creative! -post on twitter and tag @CoachPancratz, Floor work: 3 rounds 10 rolls left 10 rolls right, 4 Rounds: 20 lunges 20 jump squats 20 skiiers, Post inspirational quote or video on twitter & tag @CoachPancratz, Attacking: 10 each block-transition-2 step block-transition- 3 step block-transition 4 step, 4 Rounds: -20 lunges -40 high knees -20 squats -40 butt kids -20 plia squats and Post your favorite Conant Vball picture to twitter and tag @CoachPancratz.

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