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.
The object of volleyball is to return the ball over the net into  the opponents' side of the court, and to have the ball hit the  ground in the other team's court, or to go â¦ out of bounds off a hit  by the opposing team. You try to keep the balls in the court and don't let them go out. You have to return all of the balls to the other team! To play indoor (court) volleyball, you need 6 players. There are typically 3 players in the front row (one being a setter) and 3 players in the back row.