Plyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats4 rounds:15 push ups20 jumpsquats10 burpees-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratz20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Post inspirationalquote or video ontwitter & tag@CoachPancratz4 Rounds:20 lunges20 jump squats20 skiiers  Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Passing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Follow@coachPancratzon twitterTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Attacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step 20 minuterun:outside or onthe treadmillFloor work:3 rounds10 rolls left10 rolls right 20 minuterun outsideor tredmill   Plyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats4 rounds:15 push ups20 jumpsquats10 burpees-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratz20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Post inspirationalquote or video ontwitter & tag@CoachPancratz4 Rounds:20 lunges20 jump squats20 skiiers  Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Passing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Follow@coachPancratzon twitterTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Attacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step 20 minuterun:outside or onthe treadmillFloor work:3 rounds10 rolls left10 rolls right 20 minuterun outsideor tredmill   

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