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.
A volleyball court is 30 feet wide and 60 feet long; each side of the net is 30 feet by 30 feet. A 2-inch line borders the court to serve as the out-of-bounds line. Any ball that touches the line during play is still considered in the court. In volleyball, there are six people on the court at one time for each team. Usually three people are in the front row, and three are in the back row. The front row is sectioned off by a line 10 feet from the net, called the attack line or the 10-foot line.