4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzFloor work:3 rounds10 rolls left10 rolls right Sprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)4 rounds:15 push ups20 jumpsquats10 burpeesTabata: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  -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Plyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Post inspirationalquote or video ontwitter & tag@CoachPancratzpassing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats20 minuterun:outside or onthe treadmill4 Rounds:20 lunges20 jump squats20 skiiers  Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack20 minuterun outsideor tredmill   Follow@coachPancratzon twitterPassing/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:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squats4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzFloor work:3 rounds10 rolls left10 rolls right Sprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)4 rounds:15 push ups20 jumpsquats10 burpeesTabata: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  -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Plyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Post inspirationalquote or video ontwitter & tag@CoachPancratzpassing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratz-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit ups4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats20 minuterun:outside or onthe treadmill4 Rounds:20 lunges20 jump squats20 skiiers  Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack20 minuterun outsideor tredmill   Follow@coachPancratzon twitterPassing/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:-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.


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