4. Sprinting. Run as fast as you can. This type of cardio is suited to interval training and is generally not appropriate for beginners. 1  Explode with as much power as you can, keeping your stride length as long as possible. 2  Kick your heels up behind you and stretch forward with your feet before you plant them.
Beach volleyball court dimensions are a little different from the other courts. Its measurements are 16 meters long and 8 meters wide. This is a relatively smaller size as compared to the 18 meters by 9 meters in the outdoor, and sand court dimensions.
Volleyball Rotational Positions. The six players stand in two rows facing the net in what are known as their rotational positions. The three players in the front row form the attack zone, and the three players in the back row form the defense zone. The back player on the left is called the server. She begins the rally to score a point.