Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzPost inspirationalquote or video ontwitter & tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Plyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackFloor work:3 rounds10 rolls left10 rolls right 20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place 4 Rounds:20 lunges20 jump squats20 skiiers  4 rounds:15 push ups20 jumpsquats10 burpeesFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsFollow@coachPancratzon twitterPassing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightpassing 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)-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratz4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats20 minuterun outsideor tredmill   20 minuterun:outside or onthe treadmillTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzPost your favoriteConant Vballpicture to twitterand tag@CoachPancratzPost inspirationalquote or video ontwitter & tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Plyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackFloor work:3 rounds10 rolls left10 rolls right 20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place 4 Rounds:20 lunges20 jump squats20 skiiers  4 rounds:15 push ups20 jumpsquats10 burpeesFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsFollow@coachPancratzon twitterPassing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightpassing 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)-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratz4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats20 minuterun outsideor tredmill   20 minuterun:outside or onthe treadmillTake a selfie in aConant VB shirt,post on twitter,and 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.


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