I use these shoes for boxing training. The sole has a good grip, so you can do traditional exercises and footwork drills without slipping, but it's not so grippy that it prevents you from pivoting your feet with your punches. The insole is thin but surprisingly helpful, adding just enough cushion to helpful without making the shoe heavy or feel bulky. For Nike running shoes, I like a little more room in the shoe, so I wear a men's 10. For boxing/wrestling shoes, I like them more form-fitting, so I ordered a men's 9.5. Size is perfect with just a little room in the toe box, doesn't feel cramped, so I would say these shoes are true-to-size