T’su ChuF I T N E S S
Five soccer-inspired moves · No ball needed

The foundation of your movement.

Core control. Balance. Whole-body movement. Explore each guide, then put the five moves together at your own pace.

Practice the five moves
Illustrated starting and finishing positions for The Pass01

The Pass

Plant · Sweep · Return

Coordination & control
Illustrated starting and finishing positions for The Trap02

The Trap

Lift · Lower softly · Reset

Balance & stability
Illustrated starting and finishing positions for The Thigh03

The Thigh

Knee up · Balance · Switch

Core & lower body
Illustrated starting and finishing positions for The Chest04

The Chest

Open gently · Exhale · Reset

Posture & mobility
Illustrated starting and finishing positions for The Header05

The Header

Brace · Hinge gently · Rise

Whole-body control
The original teaching collection

Your foundation. Illustrated.

Both supplied flyers are preserved below. The Trap appears in two variations: lift and lower, or a grounded outward turn.

Original five-movement flyer with lift and lower Trap variation
Foundation guide · Lift and lower Trap
Original five-movement flyer with grounded outward-turn Trap variation
Foundation guide · Grounded outward-turn Trap

Start with 6–10 slow repetitions per move. Alternate sides. Adapt the range to your comfort and stop if you feel pain. Youth should practice with adult supervision.