Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzPassing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place 20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Floor work:3 rounds10 rolls left10 rolls right 20 minuterun:outside or onthe treadmillAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Follow@coachPancratzon twitter4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats4 Rounds:20 lunges20 jump squats20 skiiers  -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratz4 rounds:15 push ups20 jumpsquats10 burpees20 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 passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Post inspirationalquote or video ontwitter & tag@CoachPancratzPost your favoriteConant Vballpicture to twitterand tag@CoachPancratz4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squatsFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzPassing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollrightTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place 20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attackPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Floor work:3 rounds10 rolls left10 rolls right 20 minuterun:outside or onthe treadmillAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Follow@coachPancratzon twitter4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats4 Rounds:20 lunges20 jump squats20 skiiers  -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratz4 rounds:15 push ups20 jumpsquats10 burpees20 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 passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Post inspirationalquote or video ontwitter & tag@CoachPancratzPost your favoriteConant Vballpicture to twitterand tag@CoachPancratz4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats

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