4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats20 minuterun:outside or onthe treadmillTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Passing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzFollow@coachPancratzon twitter20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists 4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats4 Rounds:20 lunges20 jump squats20 skiiers  Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)Post inspirationalquote or video ontwitter & tag@CoachPancratz-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Floor work:3 rounds10 rolls left10 rolls right Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 20 minuterun outsideor tredmill   4 rounds:15 push ups20 jumpsquats10 burpees4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats20 minuterun:outside or onthe treadmillTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Passing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzFollow@coachPancratzon twitter20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists 4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats4 Rounds:20 lunges20 jump squats20 skiiers  Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)Post inspirationalquote or video ontwitter & tag@CoachPancratz-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Floor work:3 rounds10 rolls left10 rolls right Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 20 minuterun outsideor tredmill   4 rounds:15 push ups20 jumpsquats10 burpees

Conant Volleyball 2020 - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
  1. 4 Rounds: -20 lunges -40 high knees -20 squats -40 butt kids -20 plia squats
  2. 20 minute run: outside or on the treadmill
  3. Take a selfie in a Conant VB shirt, post on twitter, and tag @coachPancratz
  4. Attacking: 10 each block-transition-2 step block-transition- 3 step block-transition 4 step
  5. 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
  6. Find 2 Teammates and create a video paying virtual pepper Post on twitter & Tag @CoachPancratz
  7. Follow @coachPancratz on twitter
  8. 20 min TABATA: 20 seconds on 10 off High Knees Burpees butt kicks PushUps
  9. Blocking footwork: 10 each way: - 1 step shuffle -3 step Block/transition/attack
  10. Tabata: 40 sec on 10 sec rest 3x each exercise: Air Squats Push Ups Plank Shoulder taps Sprint in place
  11. -50 Russian twist -40 flutter kicks -30 bicycles -20 toe touches 10- full sit ups
  12. 4 Rounds: 1 min plank 30 crunches 20 sit ups 30 bicycles 50 Russian twists
  13. 4 Rounds: -30 mountain climbers -10 push ups -10 v-ups -15 jump squats
  14. 4 Rounds: 20 lunges 20 jump squats 20 skiiers
  15. Post your favorite Conant Vball picture to twitter and tag @CoachPancratz
  16. Sprints: 10 30second sprints with 30 second rest in between sprints (treadmill, find a hill, sidewalk)
  17. Post inspirational quote or video on twitter & tag @CoachPancratz
  18. -create a volleyball tiktok -Be creative! -post on twitter and tag @CoachPancratz
  19. 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
  20. Floor work: 3 rounds 10 rolls left 10 rolls right
  21. Find a ball & Wall: 100 passes 100 sets 50 pass/set Pepper against wall
  22. passing footwork: 3 Rounds 10 each -Shuffle L/R -Run L/R -V Shuffle -V Run -Shuffle squats (pass each corner) -Shuffle Square reverse
  23. 20 minute run outside or tredmill
  24. 4 rounds: 15 push ups 20 jump squats 10 burpees