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 height of the net was raised to make play more challenging. Today, the net is just under eight feet for menâs competition (2.43 meters) and just over seven feet (2.24 meters) for womenâs. Under the original rules of volleyball, a team had to score 21 points to win a game. In 1917, that number was reduced to 15.