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.
1 Volleyball is played by two teams of six players on a court divided by a net. 2  The object of the game is to send the ball over the net so that the opposing team cannot return the ball or prevent it from hitting the ground in their court. 3  Each team has three hits to attempt to return the ball.