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.


Coaching Tip: Attacking With Width

by Tom DeNigris 30. October 2008 05:50

Simply put, an attacking team's best friend is width. The most potent weapon to unbalance a defense is a ball played wide in the middle or attacking third.

From here, the attacking options become dangerous — a dribble to the endline with a low, hard, diagonal cross moving away from the goalkeeper; a high, bending cross from 20 yards out, the ball heading toward the back post, curving away from the goalkeeper but toward another attacker.

Some things to consider about Attacking with Width:

  • Good flank players must be superior technicians, excelling in the 1v1 environment;
  • Good flank players must be able to cross the ball as an "inswinger" (the ball bending toward the goal) and as an "outswinger" (the ball bending away from the goal);
  • Width in the attack opens space in the middle and at the back post or weakside area.

Attacking With Width Options:

  • Dribble down the sideline, turn inwards toward goal, and cross the ball low and hard diagonally toward the penalty spot;
  • Dribble down the sideline until you are about 9-10 yards from the endline and cross the ball toward the middle or back post; advanced players should hit an out-swinger, the ball moving away from the goalkeeper.
  • Cross the ball "early" — an early cross is done from about 5-8 yards from the sideline and 20-30 yards from the goalline; the ball is struck as an "out-swinger" going behind the retreating the defenders.

Attacking With Width Problems:

  • The outside midfielder, when not in possession of the ball, leaves his or her spot, moving toward the ball or the middle of the field;
  • The flank player, when in possession of the ball, either crosses the ball too soon or passes the ball too soon.

Attacking With Width Drills/Games:

  • 5v5 in a grid that is wider than it is long (50x30)
  • "Line Soccer" in a wide grid with the object being to score by dribbling over the line or by passing to a teammate over the line (this also works on the concept of "switching the field")
  •  A regular two-team scrimmage with  2 or 3 goals (use cones or flags) on each endline

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