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.
Court and Regulation Net Height The court is 60 feet long and 30 feet wide. There is a net that divides the court in half. For Men's volleyball, the regulation net height is 7 feet, 11 5/8 inches. For Women's volleyball, the regulation net height is 7 feet, 4 1/4 inches high.