Train From the Ground Up: How Barefoot Court Shoes Support Better Pickleball Movement
Court sports are won from the ground up. Whether you play pickleball, tennis, racquetball, or padel, your feet are constantly reading the court, helping you stop, shuffle, pivot, reset, and react.
That’s why we work with pro pickleball trainer and Xero Shoes partner Connor Derrickson to share how he trains players to build better movement from the feet up and what to look for in footwear built for the demands of the court.
Connor wears Xero Shoes extensively on the court, and he’s also trained top pickleball pros, like Anna Bright and Hayden Patriquin, and amateurs alike to move with more control, confidence, and efficiency on the court.
If you’re a pickleball, tennis, racquetball, padel, or other court-sport player who wants to feel more connected to the court and build better footwork from the ground up, read on to learn more.In This Guide:
- Why court sports start at your feet
- Barefoot court shoes vs. traditional court shoes
- What to look for in a court shoe
- Q&A with pickleball trainer Connor Derrickson
- How to transition to barefoot court shoes
- Meet the Xero Shoes 360 Rally
Your Feet Are the Foundation In Court Sports
Court sports aren’t linear. Unlike running or walking, which usually move you forward in one plane, court sports rely on dynamic movement. Sure you’re running on the court, but you’re shuffling side to side, running to the net, stopping quickly, backing up, all which require repeated direction changes.
That constant change of direction starts at your feet. The more connected you are to the court, the more information your body has to work with as you move, reset, and react.
Running shoes are usually built for forward movement and have added cushioning to support repetitive similar movement. A good court shoe should support lateral movement, secure foot placement, grip, and quick ground feedback.
When you can't feel the surface you're on, or how you're contacting it (the angle, the speed, etc.), your muscles, ligaments, tendons, joints, aren't getting the information they need for more responsive movement in time.
Barefoot Court Shoes vs Traditional Court Shoes
|
Difference |
Traditional Court Shoes | Barefoot Court Shoes |
|
Stack Height |
Raises the center of gravity and often places more material between you and the court. |
Low-to-the-ground design helps you feel more connected to the surface beneath you. |
| Cushioning |
More cushioning creates separation between your foot and the court, which may reduce some ground feedback. |
A thin and flexible sole with minimal cushioning helps preserve court feel.
|
|
Drop |
An elevated heel can subtly shift how your body moves from the ground up. |
Zero-drop design keeps your heel and forefoot level, encouraging a more natural stance. |
|
Toe Box |
A narrower toe box may limit how much your toes can spread. |
A wide, foot-shaped toe box gives your toes room to spread and contribute to balance. |
What To Look for in a Court Shoe
Pickleball has been exploding around the globe and footwork is an important part of the sport. Good footwork starts with your shoes. The way you move on the court starts with how your feet connect to the ground.
For court-specific movement:-
Heel lockdown and secure midfoot fit to support sharp cuts
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Grippy outsole for quick stops and starts
-
Durable sidewall and toe protection
-
Low-to-the-ground zero-drop design to stay connected to the court
-
Wide, foot-shaped toe box to power through your toes
Q&A with Pickleball Trainer: Training for Better Court Movement
Connor helped us answer some frequently asked questions about training in barefoot court shoes.
What is the benefit of training in a barefoot court shoe?
The ability to feel the ground is especially important when we’re moving and making cuts. My favorite part of Xero Shoes is the minimal stack height to feel the ground while you play. It feels like the shoe is part of your body, and for the dynamic movement needed in pickleball, that connection is huge.
What do players often misunderstand about cushioning and stability?
I used to think that I needed as much cushion as possible under my feet. The more cushion, the better my joints and back would feel. I was wrong. What I needed to do was actually strengthen my feet and ankles so that I can withstand the demands of pickleball. If players focus on strengthening the lower leg first, then they can have more freedom on the court.
Why does ground feel matter during quick cuts or direction changes?
Your feet are basically your steering wheel, and you can't steer what you can't feel. Every time you split-step, plant, and explode in a new direction, your foot is sending a flood of information up to your brain: like weight distribution, how the court's gripping, whether you're balanced or about to trip and fall. The better that signal is, the faster and more precisely you react. When standing on an inch of foam, that feedback gets muffled, you could end up a half-beat late and a little off-balance. Sometimes, that can cost you a whole point. Ground feel turns your foot into a sensor for all of this information.
What are the most common movement mistakes you see in amateur pickleball players?
First, no split-step. They're flat-footed and stationary when the ball's struck, so they're already late before they move.
Second, they reach instead of step. They plant their feet and lunge their paddle at the ball instead of taking two quick adjustment steps to get behind it, and now they're hitting off-balance with no power.
Third, they cross their feet on lateral movement instead of shuffling, which kills their recovery and leaves the court wide open.
These are the three big ones I see every single time. The theme here is that most amateurs train their hands and completely ignore their feet and footwork. At every level I've coached, from rec players to pros like Anna Bright, footwork is what separates clean shots from scramble shots. Anna always says her goal every match is “no footwork errors”. Meaning no missed shots due to footwork.
What’s one thing you wish every player understood about footwork?
That footwork happens before the ball, not after. Most players think footwork is how you chase a ball down; it's actually how you're already in position when it arrives. Some of the best movers aren't the fastest, they're prepped early. They split-step on time, make fluid movements, and recover to ready position before the next ball comes. If you're constantly lunging and reaching, that's not a speed problem, it's a timing problem. Get your feet set early and the game slows way down. Then you've got time, balance, and options on every shot.
Transitioning to Barefoot Court Shoes
Consistency beats intensity. You don’t need to change everything overnight. Transitioning to barefoot shoes on the court will look different for everyone. Start with short training sessions, practice the fundamentals, and let your body give you feedback.
Court sports are fast and reactive, so give yourself time to build confidence before jumping into long, high-intensity play. Connor developed a court-specific workout plan below, designed to activate from the ground up.
Helpful tips to get started in barefoot court shoes:
- Start with the workouts below before going on the court.
- Work through phase 1 before progressing to the next phase.
- When you feel ready to hit the court, start with training sessions, not full games.
- Wear barefoot shoes for short durations first.
- Use removable insoles if you want a step-down approach.
- Pay attention to how your body responds.
- If you experience any tightness in your calves, try a standard stretch by dropping your heels off the edge of a step or curb.
Expert-Recommended “Train to Court” Workout
Once you understand why court movement starts at your feet, the next step is putting that awareness into practice.
Connor created a simple three-phase workout to help players build better foot awareness, lateral control, and quicker court reaction — starting with foundational drills and progressing into more game-like movement.
Connor’s Train to Court workout is broken into three phases:
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Regain foot awareness and mobility
Simple balance and mobility drills to reconnect with the ground. -
Build court-ready control and power
Strength-based movements that mimic side-to-side court demands. -
Improve speed and court reaction
Faster drills that help you practice quick transitions, acceleration, and deceleration.
Read next: Connor's Train to Court Workout: 3 Phases for Better Court Movement
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
Meet the 360 Rally
Xero Shoes 360 Rally was designed for players who want the natural movement benefits Xero Shoes are known for, with court-specific features for lateral movement, quick stops, and secure foot placement.
Xero Shoes product team isn’t just made up of footwear experts, they’re pickleball players, too. That’s why they spent a lot of time dialing in a shoe that lets your feet move naturally while staying stable when the pace picks up.
Our Design Director Kristina Funck says, “We spent a lot of time on the internal gusset system that cups your foot to make sure you’re super stable. The 360 Rally gives you stability, power and confidence to be surefooted on the court.
Our Chief Product Officer, Michael Pao says, “We’re taking what our shoe is great at – natural movement and court feel – and enhancing it with our minimal to the max philosophy. Minimal ingredients for maximal performance.”
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.
