20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Attacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Post inspirationalquote or video ontwitter & tag@CoachPancratz4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz4 rounds:15 push ups20 jumpsquats10 burpeesPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x320 minuterun:outside or onthe treadmillFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats4 Rounds:20 lunges20 jump squats20 skiiers  Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)Floor work:3 rounds10 rolls left10 rolls right Post your favoriteConant Vballpicture to twitterand tag@CoachPancratz20 minuterun outsideor tredmill   passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratz4 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 rollrightFollow@coachPancratzon twitter20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Attacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Post inspirationalquote or video ontwitter & tag@CoachPancratz4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz4 rounds:15 push ups20 jumpsquats10 burpeesPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x320 minuterun:outside or onthe treadmillFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats4 Rounds:20 lunges20 jump squats20 skiiers  Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)Floor work:3 rounds10 rolls left10 rolls right Post your favoriteConant Vballpicture to twitterand tag@CoachPancratz20 minuterun outsideor tredmill   passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratz4 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 rollrightFollow@coachPancratzon twitter

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