Total Soccer Fitness and Training is dedicated to teaching 'The Beautiful Game' to players, coaches, parents, leagues, clubs, and teams.




Tactical Drills

The Tactical Phase in any practice session plan should include more than just a 2-team scrimmage. Here you will find games -- from small-sided (3v3, 5v5, etc.) to large group (6v3+3, etc.) -- and match-specific exercises to fit any tactical theme.


Technical Drills

As the saying goes, there are no tactics without techniques. Included here are drills that hone all the technical fundamentals -- juggling, dribbling, striking the ball/finishing, defending and goalkeeping. Also included are warmup drills to use at the beginning of each session.


Session Plans

Every training session should have a plan with a specific theme, be it technical, tactical or fitness. Here you will find session plans that emphasize such concepts as "Possession", "Striking the Ball", and "Speed of Play".


Speed, Agility, Quickness Drills

Speed, Agility and Quickness is a major part of all our sessions. In this section you will find drills that work all three concepts both with and without the soccer ball. Also included are warmup routines and a dynamic stretching routine.


“READY. SET. GO!”
One of the most important concepts taught at Total Soccer Fitness & Training is Proper Running Mechanics. In our individual and small group training sessions we time our players in various sprints, such as a 10-Yard Sprint and a 10x4 Shuttle. Our young soccer player is about to run a 10-yard sprint. Notice the following Proper Running Mechanics:

  • Heels are off the ground
  • A slight lean to the body
  • Right arm and left leg are back and ready to explode off the start
  • Left arm is in a good position – a 90-degree angle
  • Both hands are open and loose, not clenched in a fist


Published Articles

"Performance Conditioning" is an outstanding newsletter that has specific issues devoted to many sports, including, of course, soccer. TSFT Owner & Director Tom DeNigris, a former professional sports writer, has written several articles for the soccer edition. He highly recommends subscribing to the newsletter. View their website at www.performance conditioning.com.


Training Videos


"QUICK FEET" -- one of the many drills we use to teach quick feet is demonstrated here by one of our high school players. Watch how she high-steps quickly through the 14 hurdles.



WWDBD? & WWWPSD?

by Tom DeNigris 29. November 2011 04:15

In 2003, he led English powerhouse Manchester United to a championship.

Four years later, he led Spanish power Real Madrid to a championship.

Four years later -- just a few weeks ago -- he led the Los Angeles Galaxy to the MLS Championship. Which leaves us to wonder now...

...What Will David Beckham Do?

His contract with the Galaxy and the MLS is up and his options are interesting:

1) Stay with the Galaxy and continue his legacy in soccer in the U.S.?

2) Head back to England and play Tottenham Hotpur, whom he trained with last January? 

3) Sign with French League icon Paris St. Germain, a club owned by some folks from Qatar who are willing to make him the highest paid player on the roster (plus, it's Paris, you know, fashion, and Mrs. Beckham, Posh, and her love of fashion)?

Beckham had a very good campaign this season with the Galaxy, perhaps his best since he came here. So perhaps his best option is to stay with the Galaxy. Coach Bruce Arena has gone on record as saying he would love to have Beckham back in the fold. Galaxy and USA star Landon Donovan, who at first was not exactly in tune with Beckham but has since become tight with his teammate, has echoed Arena's desire.

Certainly, MLS officials want him back. As someone who wasn't among those terribly excited about Beckham joining the MLS, I would have to admit that he was a great ambassador for the sport of soccer in this country, nearly as great as Pele' was back in the '70s and '80s while a member of the New York Cosmos.

Since Beckham came to the U.S., the MLS has expanded by seven teams and nine soccer specific stadiums have been built. Positive steps, for sure.

But are we to dismiss Beckham's sometimes selfish attitude. Remember back in 2009, he requested and received permission to get loaned out to Italian power AC Milan. He loved it there so much that he stayed beyond the loan and ended up missing about half the MLS season. And he hasn't exactly been the best player in the league; in fact, he hasn't exactly been the best player on his team for most of his Galaxy career.

It's a tough call. Personally, I say good bye. Thanks for trying to bring soccer to the forefront in the USA. Enjoy Paris. I think the MLS will survive without Beckham.

And speaking of surviving...

Women's pro soccer in this country is struggling to say the least. Now down to just five -- that's 5! -- teams, we need to wonder:

What Will Women's Professional Soccer Do?

Can the league actually play with just five teams? Can't the MLS help out? Can't the U.S. Soccer Federation help out? Does anybody really care?

With all the girls currently playing soccer in this country, how does this league NOT survive? Actually, with all the girls playing soccer in this country, how does the WPS NOT flourish?

It all comes down to marketing. The WPS and its predecessor WUSA had incredibly awful marketing people involved. They marketed the league and its players to adults, most of whom could not give a hoot about women's soccer. And when they marketed the league and the team and its players to the youths, they did so by offering camps (which come with fees) and other things (that came with fees).

 When the WPS first came to being I contacted the local team in New Jersey. At that time, I was coaching one girls' team and training four others. I wasn't looking for any type of compensation. I wanted to help them. I asked them to give me flyers and posters and stickers and I would be happy to promote the team. I asked them to send me their practice schedule and I would arrange a trip for my teams to come watch. I asked them to send a player to our club or to one of our practices.

Their response was cordial, to say the least. I received some posters and some WPS stickers. All of which I handed out to the many girls whom I was in regular contact with. I talked up the WPS. Some girls became fans. Some of them even convinced their parents to attend games.

But the fact is, the WPS games were unwatchable. Coaches coaching not to lose. Games ended in scoreless draws. Attacking seemed to be a foreign concept. And it has not changed all that much since.

It's ridiculous to think that this country can't support a women's soccer league. There are far too many female soccer players out there.

If the WPS is reading this, call me. Let's talk. I want a women's league. 

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Patience USMNT Fans. Patience

by Tom DeNigris 8. September 2011 05:19

Three games. One goal! More than 270 minutes of soccer and...one freakin' goal. That's the story thus far of the Jurgen Klinsmann as USA National Team Coach era.

Should we be worried? Probably not. At least not yet. Let's give it at least two more games before panic sets in.

And not that Coach J is reading this but, just in case, here's one piece of advice:

STOP PLAYING WITH ONE FORWARD YOU TACTICAL KNUCKLEHEAD!

We suffered way too long with the men being under Boring Bob Bradley's tactical philosophy and we rejoiced when Jurgen was hired because he promised more offense. What he's given us fans instead is offensive indeed. The attack offends all soccer fans but what else can you expect from a formation that has Jozy Altidore acting as a lone striker. Altidore is not capable of handling that responsibility. He needs a partner; someone who can hold the ball in traffic; someone who will do what Jozy sometimes refuses to do -- work to get the ball. Once and for all, put Clint Dempsey up top with Altidore or better yet, Juan Agudelo, and put Landon Donovan behind the two forwards. 

And since we're talking formations, how about playing Maurice Edu alongside old man Carlos Bocanegra in the back line. Edu has played well under Klinsmann while Bocanegra can't seem to find a good partner at center back. Give Edu a shot there. And let's give my main man Freddy Adu more playing time. 

And keep giving Brek Shea playing time. Kid's got some game. And let's see what Bill Hamid can do between the pipes. Nothing against Timmy Howard, who was brilliant in the last match, but let's see what the young GK has.

No more Robbie Rogers. No more Ricardo Clark.

Enough said. 

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Great Advice From a Great Movie

by Tom DeNigris 3. August 2011 05:31

So the other day I am watching one of my all-time favorite movies -- Hoosiers. Yeah, I know, it's a movie about basketball. Still, it is a film I can watch over and over again (and I do!).

So I am watching it once again and enjoying it once again when I hear Coach Norman Dale (Gene Hackman in another fine performance) shout to his players, "Focus on the fundamentals" and I think, what a great piece of advice. Not only for high school basketball players but to coaches...all coaches.

Especially youth soccer coaches.

We worry too much about teaching tactical concepts ... "move off the ball" ... "frame the goal" ... "play wide" ... "keep compact" ... and so on and so on. When in fact, we should be stressing "dribbling the ball" ... "passing the ball to feet" ... "striking the ball properly" ... and so on and so on.

I watch Hoosiers, a film based on a true story about a true "David" high school basketball team knocking off a true "Goliath" team in the basketball-crazy state of Indiana, and think how great it would be if youth soccer coaches (coaches of players 10 years old and younger) concentrated on basic techniques for much of their practice sessions. We would then be able to see more Landon Donovans and Mia Hamms, American players with confidence on the ball, instead of what we too often see from American players -- power, strength, speed with little technical ability.

How wonderful would it be if coaches let the creative players, the ball hogs of the world, just be creative.

New U.S. Men's National Team coach Jurgen Klinsmann has stated that he will be reaching down into the youth soccer leagues to talk to youth soccer coaches. He seems genuine in his desire to change the culture of our soccer system just enough to make improvements. That's a good sign of things to come.

The U.S. Soccer Federation not too long ago named former National Team Captain Claudio Reyna the Youth Soccer Technical Director. A great move. Actually, the best move those knuckleheads who run soccer in this country have made in many, many years (if not ever!).

Reyna put together a technical plan for youth coaches to follow. Reyna was a creative player. He believes in teaching ball control first.

Focus on the fundamentals, said Coach Dale.

Focus on the fundamentals, says Reyna.

Good enough for me. 

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Right Man. Right Ideas.

by Tom DeNigris 1. August 2011 07:51

Jurgen Klinsmann! 

Finally, US Soccer's Sunil Gulati finally gets something right...well, two things right - 1) firing Boring Bob Bradley; 2) hiring Klinsmann as the new coach of the United States Men's National Team.

Now, we USMNT fans must be patient and allow Klinsmann to work some magic because he will need all the support possible. He's saying all the right things, including expressing a desire to get to the roots of soccer in the USA -- youth soccer. He said he will work closely with USSF technical director Claudio Reyna, who, in my opinion, is doing a spectacular job in his so far short term. Klinsmann said he'll talk with college coaches, too. He would like to have an assistant coach based in Europe so that he doesn't have to fly overseas often. Good idea. He said he will take his time naming permanent assistant coaches. Good idea. And he said he will bring an active brand of soccer --an attacking mentality -- to the team. Great idea. And Good Luck with that!

If Klinsmann is true to his word there are some current National teamers who should be worried, since Boring Bob Bradley perferred strength, speed and athleticism to soccer talent.

If Klinsmann is true to his word does it mean Freddy Adu will finally be given a full-fledged chance to showcase his skills? How about Jose Torres? Will Landon Donovan, a Klinsmann favorite by the way (he actually said we need more Landon Donovans!!), shine in this system?

Get the films of the 2006 World Cup when Germany, with Klinsmann at the helm, played perhaps the most entertaining brand of soccer. That's what he wants to bring to the USA, where he has lived for more than a decade.

Jurgen Klinsmann!

Great news for US soccer. 

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Final Grades for -- and the Truth about -- US Women's Soccer

by Tom DeNigris 18. July 2011 05:10

Unlike the men's team, the U.S. Women's National Team seems to have a bright future with some good young players who will ply their skills on the pitch at the next Women's World Cup.

Yes, the loss to Japan in the 2011 World Cup Final was disappointing and, in truth, should not have happened. No doubt, the USA women snatched defeat from the mouth of victory. Did they choke? Geez, that is such a rough word, but, what other word could describe the performance in the last minutes of regulation, the last minutes of overtime, and the first three kicks taken in the game-deciding Penalty Kick phase. If you have another word, let me know.

That being said, here is one man's opinion of the performances of the women, who are rated on a scale of 1 to 10 with 10 being perfect and 5 being average.

GK Hope Solo: 8. Solidified her place as the USA's best female Goalkeeper.

D Amy LePeilbet: 3. Was terrible in the Group Stage and only managed to get her grade up with an average performance vs. France.

D Ali Krieger: 5. Scored the decisive PK vs. Brazil but was getting beat on the flank too often and did not contribute enough on the attack.

CB Christie Rampone: 6. Was solid -- and at times spectacular -- on defense but was well below average on her distribution to the attack.

CB Rachel Buehler 5. Rough and tough but her clearing attempt led to Japan's first goal and this was a terrible decision on her part.  

MF Shannon Boxx: 6. Very good in the final. Kept midfield organized.

MF Carli Lloyd: 5. Inconsistent throughout. Good at times. Awful at times. Very good at times. Likes to shoot. Would have been good if her shots at least were on frame! 

 MF Megan Rapinoe: 7. Prior to the Final, she was the USA's Super Sub, coming on the in second half and sparking the attack. Got a deserved start vs. Japan but was subbed out in the second half. 

MF Heather O'Reilly: 5. Full disclosure -- she's a favorite of mine but she struggled in the Group Stage. Expected more from her throughout.

MF Lauren Chaney: 7.5. USA's do-it-all. A spectacular player with a bright, bright future.

F Abby Wambach: 9. She is the heart and soul of the team, the emotional leader. The cliche sticks -- she willed this team to its victories. And she is a class act!

F Amy Rodrigues: 3. Wow, talk about underachieving. Started every game up to the final and then never got in the most important game of all.

F Alex Morgan: 8.5. Should have started throughout. She is the face of US Women's soccer from this point forward.

MF Tobin Heath: 5. Not fair to criticize her for her terrible PK on Sunday since she played so little during the tourney and was a second half sub vs. Japan. But, she never should have been one of the 5 to take kicks. Bad decision by Coach Pia Sundhage.

D Stephanie Cox: 5. Played one game and was her usual self. Nothing bad. Nothing spectacular. Should have been the starting Left Back instead of LePeilbet. Another bad decision by Sundhage.

D Becky Sauerbraun: 5. Got one start when Buehler had to sit due to red card. Should have seen more action.

Kelly O'Hara & Lori Lindsey: INC. Didn't play enough to get a fair grade.

GK Nicole Barnhardt, Jill Loyden & Heather Mitts: DNP. No grades. 

Coach Pia Sundhage: 6. Her substitution patterns make you scratch your head at times but she has brought back some of the swagger. She's a good person and seems to have the team believing in her. Still, like many soccer coaches, she is way too set in her ways. Why Shannon Boxx and Tobin Heath in the Penalty Kick phase vs. Japan? Where was Alex Morgan in the PK phase? Why didn't Wambach take the first kick to set the tone? Why start Rapinoe when she was so effective as a sub? Why not start Morgan at forward and leave Cheney in the MF? Lots of questions, none of which would have been asked had the US beaten Japan. Unlike her male counterpart Bob Bradley, Sundhage deserves to remain as coach.

 

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