4 Rounds:20 lunges20 jump squats20 skiiers  passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Passing/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   4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz4 rounds:15 push ups20 jumpsquats10 burpeesFollow@coachPancratzon twitter4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Post inspirationalquote or video ontwitter & tag@CoachPancratz4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Floor work:3 rounds10 rolls left10 rolls right Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzPost your favoriteConant Vballpicture to twitterand tag@CoachPancratz-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups20 minuterun:outside or onthe treadmillPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Sprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)4 Rounds:20 lunges20 jump squats20 skiiers  passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Passing/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   4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz4 rounds:15 push ups20 jumpsquats10 burpeesFollow@coachPancratzon twitter4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Post inspirationalquote or video ontwitter & tag@CoachPancratz4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Floor work:3 rounds10 rolls left10 rolls right Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzPost your favoriteConant Vballpicture to twitterand tag@CoachPancratz-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups20 minuterun:outside or onthe treadmillPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Sprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)

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