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.

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Connor’s Train to Court workout is broken into three phases:

1. Regain foot awareness and mobility
   Simple balance and mobility drills to reconnect with the ground.
2. Build court-ready control and power
   Strength-based movements that mimic side-to-side court demands.
3. Improve speed and court reaction
   Faster 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:

1. Stand tall with no weight. Keep one foot grounded and the other foot lifted slightly off the floor.
2. Feel three points of contact: big toe, pinky toe, and heel.
3. Soften your knee slightly and lift the opposite foot.
4. Use your hips to help steady your body.
5. 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:

1. Start standing with enough space to walk forward. Step forward into a lunge position. 
2. Keep your front knee bent around 90 degrees and your back knee bent around 90 degrees.
3. Let the back big toe stretch as you lower into the lunge.
4. Keep the front foot grounded and avoid letting the heel pop up.
5. 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:

1. 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. 
2. Step out to the side with the working leg.
3. Load the working leg while keeping your hip, knee, and toe stacked in the same line.
4. Push the ground away to return to center.
5. 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:

1. Start in an athletic stance with a soft knee bend and your hips slightly back. Keep a light medicine ball nearby for later progressions.
2. Jump laterally to the opposite side.
3. Land softly and absorb the force through your hips.
4. Pause and regain control before jumping back.
5. 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:

1. Set up three low hurdles or similar markers (shoes can work great to start). Stand on one leg in front of the first hurdle.
2. Hop over the hurdle and land on the same leg.
3. Absorb the landing with a firm, controlled foot.
4. Use your glutes and hips to stay steady.
5. 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:

1. Start in an athletic stance with feet under hips and knees soft.
2. Hop lightly on the balls of your feet three times.
3. Shuffle three quick steps to one side.
4. Return to center with control.
5. Repeat the pogo hops, then shuffle to the other side.
6. 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.