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 Bare feet are allowed for the players. 2  Dimensions: each half of the court is 8 meters (26.2 ft) square, compared to 9 m (29.5 ft) in the indoor game.  The beach court has no attack line, unlike the indoor court, which has such a line 3 meters (9.8 ft) from the net.