4 Rounds:20 lunges20 jump squats20 skiiers  Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzPost inspirationalquote or video ontwitter & tag@CoachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)Follow@coachPancratzon twitterTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratz4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Passing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Floor work:3 rounds10 rolls left10 rolls right -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 20 minuterun:outside or onthe treadmillPost your favoriteConant Vballpicture to twitterand tag@CoachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x34 rounds:15 push ups20 jumpsquats10 burpees20 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 4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squatsBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack4 Rounds:20 lunges20 jump squats20 skiiers  Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz-create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzPost inspirationalquote or video ontwitter & tag@CoachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)Follow@coachPancratzon twitterTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratz4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Passing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Floor work:3 rounds10 rolls left10 rolls right -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 20 minuterun:outside or onthe treadmillPost your favoriteConant Vballpicture to twitterand tag@CoachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x34 rounds:15 push ups20 jumpsquats10 burpees20 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 4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squatsBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack

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