Plyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Post inspirationalquote or video ontwitter & tag@CoachPancratzFloor work:3 rounds10 rolls left10 rolls right Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratz20 minuterun:outside or onthe treadmill4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squatsPassing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollright20 minuterun outsideor tredmill   20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Follow@coachPancratzon twitter4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists 4 Rounds:20 lunges20 jump squats20 skiiers  Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Post your favoriteConant Vballpicture to twitterand tag@CoachPancratz4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackpassing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 4 rounds:15 push ups20 jumpsquats10 burpeesSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Post inspirationalquote or video ontwitter & tag@CoachPancratzFloor work:3 rounds10 rolls left10 rolls right Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratz20 minuterun:outside or onthe treadmill4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squatsPassing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollright20 minuterun outsideor tredmill   20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Follow@coachPancratzon twitter4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists 4 Rounds:20 lunges20 jump squats20 skiiers  Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Post your favoriteConant Vballpicture to twitterand tag@CoachPancratz4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackpassing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 4 rounds:15 push ups20 jumpsquats10 burpeesSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratz

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.


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