-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsPost your favoriteConant Vballpicture to twitterand tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Post inspirationalquote or video ontwitter & tag@CoachPancratz4 Rounds:20 lunges20 jump squats20 skiiers  4 rounds:15 push ups20 jumpsquats10 burpees-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzpassing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Attacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz20 minuterun:outside or onthe treadmill20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzFloor work:3 rounds10 rolls left10 rolls right Follow@coachPancratzon twitter4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats20 minuterun outsideor tredmill   Passing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsPost your favoriteConant Vballpicture to twitterand tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Post inspirationalquote or video ontwitter & tag@CoachPancratz4 Rounds:20 lunges20 jump squats20 skiiers  4 rounds:15 push ups20 jumpsquats10 burpees-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzpassing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Attacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz20 minuterun:outside or onthe treadmill20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzFloor work:3 rounds10 rolls left10 rolls right Follow@coachPancratzon twitter4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats20 minuterun outsideor tredmill   Passing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)

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.


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