-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Follow@coachPancratzon twitter4 rounds:15 push ups20 jumpsquats10 burpeesAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squatsTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackPassing/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@coachPancratz4 Rounds:20 lunges20 jump squats20 skiiers  Sprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)20 minuterun outsideor tredmill   passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Floor work:3 rounds10 rolls left10 rolls right 20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  20 minuterun:outside or onthe treadmillFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzPost inspirationalquote or video ontwitter & tag@CoachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Follow@coachPancratzon twitter4 rounds:15 push ups20 jumpsquats10 burpeesAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squatsTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackPassing/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@coachPancratz4 Rounds:20 lunges20 jump squats20 skiiers  Sprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)20 minuterun outsideor tredmill   passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Floor work:3 rounds10 rolls left10 rolls right 20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  20 minuterun:outside or onthe treadmillFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzPost inspirationalquote or video ontwitter & tag@CoachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3

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