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.



A Real Bracket Buster

by Tom DeNigris 14. March 2011 23:39

Yeah, I know. March Madness begins in earnest tonight. Who cares! Major League Soccer kicks off its 2011 season with a beauty -- Seattle Sounders vs. Los Angeles Galaxy. Frequent visitors to this site know how much of a fan I am of the MLS. So while many are watching college hoops on Tru TV (?), I will be tuned to the Sounders-Galaxy match.

Toward that end, I present to you the following predictions for the 2011 MLS Season:

Who Will Make The Playoffs?

From the East -- New York Red Bulls, DC United, New England Revolution, and Houston Dynamo. From the West -- Los Angeles Galaxy, Seattle Sounders, Real Salt Lake, and FC Dallas.

Who Will Win The MLS Cup?

The LA Galaxy will defeat the Red Bulls, 3-1.

Most Valuable Player -- Landon Donovan, Galaxy

Golden Boot -- Juan Pablo Angel, Galaxy

Defensive Player of the Year -- Tim Ream, Red Bulls

Rookie of the Year -- Perry Kitchen, DC United

THE MLS Best XI:

Goalkeeper -- Kevin Hartman, Dallas

Defenders -- Tim Ream; Omar Gonzalez, Galaxy; Jamison Olave, Real Salt Lake

Midfielders -- Shalrie Joseph, New England Revolution; David Ferreira, Dallas; Kyle Bekcerman, Real Salt Lake; Steve Zakuani, Seattle Sounders

Forwards -- Juan Pable Angel, Galaxy; Thierry Henry, Red Bulls 

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Total Soccer Fitness and Training
4 Pheasant Drive
Colts Neck, NJ 07722
totalsoccerft@earthlink.net