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Expert-Recommended Train to Court Workout: 3 Phases for Better Court Movement
In our Train to Court guide, we break down why pickleball, tennis, racquetball, padel, and other court sports demand quick stops, lateral movement, pivots, resets, and ground connection — and what to look for in barefoot court footwear. Xero Shoes 360 Rally was designed specifically to keep up with the demands on the court, making it a great pick to lace up for your workouts. Or you can try one of Xero Shoes' other training shoes. This workout is the practical next step after learning why court sports start at your feet. Start here if you haven't read it: Train from the Ground Up: Why Court Sports Start with Your Feet After learning more about the benefits of barefoot shoes for court sports, pro pickleball trainer and Xero Shoes partner Connor Derrickson shares his three-phase workout designed to help you build awareness, control, and confidence from the ground up. 3 Phase Train to Court Workout Connor’s recommended exercises start with the foundation of every court sport: your feet. Before you focus on speed, power, or quick direction changes, you need to reconnect with how your feet interact with the ground. These movements are designed to help you build awareness, control, and confidence from the ground up — then carry that into more explosive, court-specific training. Move through each phase gradually. Start slow, pay attention to how your body responds, and add intensity only when the movements feel controlled. Want to take the workout with you on the go? Download the free PDF Watch the videos for a step-by-step guide. Subscribe to the YouTube Playlist Connor’s Train to Court workout is broken into three phases: Regain foot awareness and mobilitySimple balance and mobility drills to reconnect with the ground. Build court-ready control and powerStrength-based movements that mimic side-to-side court demands. Improve speed and court reactionFaster drills that help you practice quick transitions, acceleration, and deceleration. Phase 1: Regaining Foot Sensation and Pliability Conventional shoes can limit how much feedback your feet receive from the ground. So before hitting the court, start by waking up your feet with simple movements that challenge balance, mobility, and control. Exercise 1: Single-Leg Balance Why it matters: Single-leg balance teaches you how to use the tripod of your foot - your big toe, pinky toe, and heel - to create a steady base. It also helps connect what is happening at your foot with your hips and core. Reps: 2 rounds of 20 seconds per side. How to do it: Stand tall with no weight. Keep one foot grounded and the other foot lifted slightly off the floor. Feel three points of contact: big toe, pinky toe, and heel. Soften your knee slightly and lift the opposite foot. Use your hips to help steady your body. Hold the balance with control before switching sides. Progressions: Progression 1: Hold for 20 seconds per side. Progression 2: Close your eyes for 20-30 seconds to increase the balance challenge. Progression 3: Hinge your hips back, then return to center, similar to a single-leg Romanian deadlift pattern. Progression 4: Hold a kettlebell and alternate it from hand to hand to change your weight distribution. Exercise 2: Walking Lunges Why it matters: Walking lunges help you get comfortable moving through a deeper range of motion, especially at the ankle and big toe. A flexible shoe allows the foot to bend and move more naturally through each step. Reps: 2-3 sets of 6-10 lunges per side. How to do it: Start standing with enough space to walk forward. Step forward into a lunge position. Keep your front knee bent around 90 degrees and your back knee bent around 90 degrees. Let the back big toe stretch as you lower into the lunge. Keep the front foot grounded and avoid letting the heel pop up. Push through the front foot and step into the next lunge. Progressions: Progression 1: Bodyweight walking lunges. Progression 2: Hold one weight in the goblet position. Progression 3: Hold weights at your sides. Phase 2: Build Power and Foot Strength Once your foot awareness improves, you can start adding more strength-based movements that mimic the demands of court sports. This phase focuses on single-leg control, lateral movement, core rotation, and the ability to push into the ground with intention. You can practice these movements in and out of the 360 Rally, then begin adding short scrimmage sessions as your body adapts. Exercise #1 – Kettlebell Lateral Lunges Why it matters: Court sports demand side-to-side movement. Kettlebell lateral lunges help you practice loading one leg, pushing the ground away, and moving through the lateral plane. Reps: 2-3 sets of 6-8 reps per side. How to do it: Stand tall with your feet under your hips. If your right leg is working and you are using weight, hold the kettlebell in your left hand. Step out to the side with the working leg. Load the working leg while keeping your hip, knee, and toe stacked in the same line. Push the ground away to return to center. Repeat on one side, then switch. Progressions: Progression 1: Bodyweight lateral lunge. Progression 2: Add a kettlebell in the opposite hand from the working leg. Progression 3: Increase load only when you can keep the movement controlled. Exercise #2: Mini Lateral Bounds Why it matters: Mini lateral bounds train side-to-side movement and help you practice absorbing force through your hips. This translates well to quick lateral reactions during real points. Reps: 2-3 rounds of 3-5 bounds per side. How to do it: Start in an athletic stance with a soft knee bend and your hips slightly back. Keep a light medicine ball nearby for later progressions. Jump laterally to the opposite side. Land softly and absorb the force through your hips. Pause and regain control before jumping back. Move side to side for a few controlled reps. Progressions: Progression 1: Pause after each landing and reset your balance. Progression 2: Move continuously, limiting time on the ground. Progression 3: Hold a light medicine ball, around 4-8 pounds, and let it move naturally with you. Phase 3: Improve Speed and Court Reaction Footwork is where training starts to look more like the game. Once you’ve built a foundation of awareness, control, and strength, this phase helps you practice explosive lateral movement, quick transitions, and controlled acceleration and deceleration. These drills are designed to help you feel lighter on your feet and more connected to the court. Exercise #1: Single-Leg Hurdle Progression Why it matters: This drill helps you practice single-leg hopping, landing, and quick ground contact in multiple directions. It is a useful bridge between controlled training and faster court movement. Reps: 2-3 rounds per leg, moving through all hurdles with control. How to do it: Set up three low hurdles or similar markers (shoes can work great to start). Stand on one leg in front of the first hurdle. Hop over the hurdle and land on the same leg. Absorb the landing with a firm, controlled foot. Use your glutes and hips to stay steady. Continue through the hurdles, then switch legs. Progressions: Progression 1: Single hop over each hurdle with a reset between reps. Progression 2: Add a small mini hop between each hurdle. Progression 3: Move continuously and limit time on the ground after each landing. Exercise #2: Pogo Shuffles Why it matters: Pogo shuffles teach you to stay light and reactive on the balls of your feet. The goal is to move laterally without feeling heavy, stuck, or disconnected from the ground. Reps: 3-5 rounds of 10-20 seconds, resting between rounds. How to do it: Start in an athletic stance with feet under hips and knees soft. Hop lightly on the balls of your feet three times. Shuffle three quick steps to one side. Return to center with control. Repeat the pogo hops, then shuffle to the other side. Continue alternating sides. Progressions: Progression 1: Slow pogo hops plus controlled shuffle. Progression 2: Increase shuffle speed while staying light. Progression 3: Add a reaction cue, such as a partner pointing left or right. About the Expert: Connor Derrickson is a trainer to top pickleball pros like Anna Bright and Hayden Patriquin as well as amateurs, helping players train better footwork, court movement, and body control. As a Xero Shoes partner, Connor has extensively tested the 360 Rally and worked together to develop the workout plan. Connect with Connor: Instagram | YouTube | LinkedIn The content of this post is for educational and informational purposes only and does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.
Easy Ways to Improve Your Fitness in 2026
We asked fitness experts for achievable tips to elevate your fitness game this year. We're not talking about extreme makeovers; we're talking about small, sustainable changes that can make a big difference. Keep reading for expert tips on walking, running, workouts, and more. Your Fitness Experts Muscle by Maria Karl of LIV Better Fitness Kristina of Fit & Bendy Born To Run Coach, Eric Orton Muscle by Maria "Walking is a simple, yet effective way of improving your overall health. Studies have found that aiming for a daily step count of 7,000 to 10,000 steps can contribute significantly to: Cardiovascular fitness Weight management Mental well-being Cognitive function Prevention of chronic diseases. Additionally, regular walking increases daily NEAT (Non-Exercise Activity Thermogenesis), which plays a significant role in your overall calorie burning and metabolic health." Follow Muscle by Maria for more fitness tips. www.musclebymaria.com Instagram: @musclebymaria Karl of LIV Better Fitness "Are you feeling the effects of aging, such as aches and pains you didn’t have before? As a busy parent, age seems to catch up to you in a hurry. You need to address these things now, rather than later. Everyone focuses on strength training and cardio, but few prioritize mobility and flexibility. All that you need to do is dedicate 10-15 minutes each day to basic stretching and mobility exercises, focusing on quality movement and range of motion. Target your weaknesses, rather than avoid them. Incorporate these into your warmups and cool-downs to save time. Trust me, your ankles, knees, hips, and shoulders will thank you." Follow Karl of LIV Better Fitness for more fitness tips. www.livfitkarl.com Instagram: @LiveFitKarl Kristina of Fit & Bendy "A little bit of exercise is vastly better than no exercise at all. Not every workout has to be a 10 mile uphill sprint! If you are feeling tired, busy, or injured, just do what is available to you even for just a few minutes here and there. Doing clamshells while watching a movie is still exercise, and it’s still worth doing." Follow Kristina Cañizares of Fit & Bendy for more fitness tips. www.fitandbendy.com Youtube: @FitandBendy Born To Run Coach, Eric Orton "How To Start Running Successfully: The biggest mistake beginning runners make is running too hard and doing it for an outcome like weight loss or fitness. So try these steps for success:When first starting, only run at a FUN, enjoyable effort. Include walk breaks to keep the effort easy. Run for as long as it is fun, and then stop and walk. Run less, but more often. Keep it fun, and the fitness will follow." Follow the Born to Run Coach, Eric Orton, for more fitness tips. www.ericorton.com Youtube: @BornToRunCoach Instagram: @borntoruncoach
Why We Made the 360 Rally
Meet the Xero 360 Rally — a lightweight, minimal training shoe built for athletes who move fast, cut hard, and demand control from the ground up. The 360 Rally is designed around the principles of natural movement, delivering unmatched ground feel, stability, and agility so your body can move the way it’s meant to. From strength sessions in the gym to fast-paced rallies on the pickleball court, this shoe keeps you connected, balanced, and ready to react. With a low-to-the-ground feel and flexible design, the 360 Rally supports quick pivots, precise footwork, and explosive movement without sacrificing comfort. It’s grounded enough for strength training, yet agile enough for dynamic, multi-directional play. Natural movement, built for performance — and built for longevity. Train with intent. Compete with confidence.
