Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack20 minuterun outsideor tredmill   Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Follow@coachPancratzon twitter4 Rounds:20 lunges20 jump squats20 skiiers  4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats20 minuterun:outside or onthe treadmill20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats4 rounds:15 push ups20 jumpsquats10 burpeesPassing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzTabata: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 ups-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzFloor work:3 rounds10 rolls left10 rolls right 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 Sprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)Post inspirationalquote or video ontwitter & tag@CoachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x34 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack20 minuterun outsideor tredmill   Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Follow@coachPancratzon twitter4 Rounds:20 lunges20 jump squats20 skiiers  4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats20 minuterun:outside or onthe treadmill20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats4 rounds:15 push ups20 jumpsquats10 burpeesPassing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzTabata: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 ups-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzFloor work:3 rounds10 rolls left10 rolls right 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 Sprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)Post inspirationalquote or video ontwitter & tag@CoachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x34 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists 

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