Post inspirationalquote or video ontwitter & tag@CoachPancratzFollow@coachPancratzon twitter4 rounds:15 push ups20 jumpsquats10 burpeesBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsFloor work:3 rounds10 rolls left10 rolls right 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzpassing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzTabata: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 lunges20 jump squats20 skiiers  4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists 20 minuterun:outside or onthe treadmillTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)Passing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollright20 minuterun outsideor tredmill   -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Attacking: 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 x3Post inspirationalquote or video ontwitter & tag@CoachPancratzFollow@coachPancratzon twitter4 rounds:15 push ups20 jumpsquats10 burpeesBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack-50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsFloor work:3 rounds10 rolls left10 rolls right 4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squats20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  Find 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzpassing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse Post your favoriteConant Vballpicture to twitterand tag@CoachPancratzTabata: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 lunges20 jump squats20 skiiers  4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists 20 minuterun:outside or onthe treadmillTake a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)Passing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollright20 minuterun outsideor tredmill   -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzFind a ball & Wall:100 passes100 sets50 pass/setPepper againstwall Attacking: 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 x3

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