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