Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzFollow@coachPancratzon twitterAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place 4 rounds:15 push ups20 jumpsquats10 burpees4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsPassing/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)20 minuterun outsideor tredmill   Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 20 minuterun:outside or onthe treadmillPost inspirationalquote or video ontwitter & tag@CoachPancratzpassing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats4 Rounds:20 lunges20 jump squats20 skiiers  Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzFloor work:3 rounds10 rolls left10 rolls right 4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x320 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsPost your favoriteConant Vballpicture to twitterand tag@CoachPancratzFollow@coachPancratzon twitterAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place 4 rounds:15 push ups20 jumpsquats10 burpees4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsPassing/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)20 minuterun outsideor tredmill   Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 20 minuterun:outside or onthe treadmillPost inspirationalquote or video ontwitter & tag@CoachPancratzpassing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats4 Rounds:20 lunges20 jump squats20 skiiers  Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzFloor work:3 rounds10 rolls left10 rolls right 4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x320 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups

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