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 Hold the ball in the hand opposite your serving arm. 2  Bring the ball in front of your serving armâs shoulder while still keeping your hips square to the net. 3  Gently toss the volleyball two to four feet high, in front of your serving shoulder. 4  Step towards the tossed ball with the foot opposite your serving side.