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

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