Post inspirationalquote or video ontwitter & tag@CoachPancratz4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzFloor work:3 rounds10 rolls left10 rolls right Attacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsPlyos: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 Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackFollow@coachPancratzon twitter4 Rounds:20 lunges20 jump squats20 skiiers  20 minuterun outsideor tredmill   Passing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollright20 minuterun:outside or onthe treadmillpassing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups4 rounds:15 push ups20 jumpsquats10 burpeesPost inspirationalquote or video ontwitter & tag@CoachPancratz4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzFloor work:3 rounds10 rolls left10 rolls right Attacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsPlyos: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 Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackFollow@coachPancratzon twitter4 Rounds:20 lunges20 jump squats20 skiiers  20 minuterun outsideor tredmill   Passing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollright20 minuterun:outside or onthe treadmillpassing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups4 rounds:15 push ups20 jumpsquats10 burpees

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