20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Post inspirationalquote or video ontwitter & tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack20 minuterun outsideor tredmill   Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Floor work:3 rounds10 rolls left10 rolls right Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzFollow@coachPancratzon twitterSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists 4 rounds:15 push ups20 jumpsquats10 burpeesPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x34 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzPassing/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@CoachPancratz-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratz4 Rounds:20 lunges20 jump squats20 skiiers  Attacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 20 minuterun:outside or onthe treadmill20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Post inspirationalquote or video ontwitter & tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack20 minuterun outsideor tredmill   Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Floor work:3 rounds10 rolls left10 rolls right Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzFollow@coachPancratzon twitterSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists 4 rounds:15 push ups20 jumpsquats10 burpeesPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x34 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzPassing/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@CoachPancratz-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratz4 Rounds:20 lunges20 jump squats20 skiiers  Attacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 20 minuterun:outside or onthe treadmill

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