Follow@coachPancratzon twitterPost your favoriteConant Vballpicture to twitterand tag@CoachPancratz4 Rounds:20 lunges20 jump squats20 skiiers  Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz20 minuterun outsideor tredmill   Post inspirationalquote or video ontwitter & tag@CoachPancratzBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackPassing/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 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)Plyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsFloor work:3 rounds10 rolls left10 rolls right 4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Attacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratz20 minuterun:outside or onthe treadmill4 rounds:15 push ups20 jumpsquats10 burpees20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Follow@coachPancratzon twitterPost your favoriteConant Vballpicture to twitterand tag@CoachPancratz4 Rounds:20 lunges20 jump squats20 skiiers  Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz20 minuterun outsideor tredmill   Post inspirationalquote or video ontwitter & tag@CoachPancratzBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackPassing/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 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)Plyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsFloor work:3 rounds10 rolls left10 rolls right 4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Attacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratz20 minuterun:outside or onthe treadmill4 rounds:15 push ups20 jumpsquats10 burpees20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  

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