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.
Regulation height for a volleyball net in high school play is 7.5 inches. The volleyball court is 60 feet long with 30 feet allowed on either side of the divider. Rallies in volleyball average around 5 seconds with the approximate time between rallies being about 14 seconds.