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 sizes for indoor and beach volleyball are very different. Indoor courts are 18m x 9m, with a parallel attack line that is 3m from the center line. Back row players must stay behind this line when hitting the ball. Beach courts are smaller--16m x 8m and there is no attack line. A player may hit the ball from anywhere on their side of the net.