Tabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats20 minuterun outsideor tredmill   Sprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Follow@coachPancratzon twitterPost your favoriteConant Vballpicture to twitterand tag@CoachPancratz20 minuterun:outside or onthe treadmill-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsPassing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollright4 rounds:15 push ups20 jumpsquats10 burpeesAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Plyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack4 Rounds:20 lunges20 jump squats20 skiiers  20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Floor work:3 rounds10 rolls left10 rolls right 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 squatsPost inspirationalquote or video ontwitter & tag@CoachPancratzTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats20 minuterun outsideor tredmill   Sprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Follow@coachPancratzon twitterPost your favoriteConant Vballpicture to twitterand tag@CoachPancratz20 minuterun:outside or onthe treadmill-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsPassing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollright4 rounds:15 push ups20 jumpsquats10 burpeesAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Plyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Blocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack4 Rounds:20 lunges20 jump squats20 skiiers  20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Floor work:3 rounds10 rolls left10 rolls right 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 squatsPost inspirationalquote or video ontwitter & tag@CoachPancratzTake a selfie in aConant VB shirt,post on twitter,and 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. Tabata: 40 sec on 10 sec rest 3x each exercise: Air Squats Push Ups Plank Shoulder taps Sprint in place
  2. -create a volleyball tiktok -Be creative! -post on twitter and tag @CoachPancratz
  3. Find 2 Teammates and create a video paying virtual pepper Post on twitter & Tag @CoachPancratz
  4. Find a ball & Wall: 100 passes 100 sets 50 pass/set Pepper against wall
  5. 4 Rounds: -20 lunges -40 high knees -20 squats -40 butt kids -20 plia squats
  6. 20 minute run outside or tredmill
  7. Sprints: 10 30second sprints with 30 second rest in between sprints (treadmill, find a hill, sidewalk)
  8. 4 Rounds: 1 min plank 30 crunches 20 sit ups 30 bicycles 50 Russian twists
  9. Follow @coachPancratz on twitter
  10. Post your favorite Conant Vball picture to twitter and tag @CoachPancratz
  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. 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
  14. 4 rounds: 15 push ups 20 jump squats 10 burpees
  15. Attacking: 10 each block-transition-2 step block-transition- 3 step block-transition 4 step
  16. 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
  17. Blocking footwork: 10 each way: - 1 step shuffle -3 step Block/transition/attack
  18. 4 Rounds: 20 lunges 20 jump squats 20 skiiers
  19. 20 min TABATA: 20 seconds on 10 off High Knees Burpees butt kicks PushUps
  20. Floor work: 3 rounds 10 rolls left 10 rolls right
  21. passing footwork: 3 Rounds 10 each -Shuffle L/R -Run L/R -V Shuffle -V Run -Shuffle squats (pass each corner) -Shuffle Square reverse
  22. 4 Rounds: -30 mountain climbers -10 push ups -10 v-ups -15 jump squats
  23. Post inspirational quote or video on twitter & tag @CoachPancratz
  24. Take a selfie in a Conant VB shirt, post on twitter, and tag @coachPancratz