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.


Let's Talk World Cup Rosters

by Tom DeNigris 12. May 2010 05:21

Thirty-one of the 32 2010 World Cup Teams have announced their preliminary 30-man roster. Only North Korea failed to turn in a roster. Figures!

Anyway, there were the usual surprise picks and surprise non-picks, notably on the Brazilian side of things. Let's discuss.

Brazil Coach Dunga left off his roster the likes of Ronaldinho (too old?), Pato (too young?), and Alex (too, uh, well, don't really have a reason here!). Ronaldinho actually was not really that big of a surprise. Although he has shown good form late in the season, he has clearly overstayed his welcome in the Brazilian squad. It's a shame in a way because when he is on he is a wonder to watch. Nevertheless, Brazil will not miss him and will not skip a beat without him in the midfield because they still have Kaka and he will now become the captain of this ship. Pato is an incredible talent and why he is not in the squad is beyond me. Alex even more so. I hate Chelsea but Alex has had a terrific season for the men in blue.

Still, Brazil remains the favorite to win it all. As usual.

USA Coach Bob Bradley had some interesting picks and non-picks. You can tell from his comments that he was saddened by the fact that he could not add Charlie Davies to the roster. Injured in a car accident, Davies has worked his back to being a possible addition to the squad but doctors have not cleared him to play and Bradley could not afford at this point to leave a spot for the speedy forward. Davies was clearly a player on the rise. What a shame. He is young enough, though, that he will be a future USA rep in the World Cup.

Looking to fill the spot up top with Jozy Altidore, Bradley added Edson Buddle, Eddie Johnson and Herculez Gomez. Buddle is a good pick. He had an outstanding 2009 campaign with the LA Galaxy and is really getting into form this season. Gomez may seem like a surprise pick but the young gun has scored 10 goals for his Mexican League squad Puebla. Keep an eye on this player.

Eddie Johnson? Really? Why? Eric Wynalda wasn't available? Johnson has been given enough chances to establish himself but just hasn't taken advantage of those opportunities. I think Conor Casey or Kenny Cooper would have been better selections and that is saying a lot for me because I don't think either player is World Cup caliber. But while neither one has Johnson's speed, both are better at holding the ball and both will work to get the ball. The next tackle Johnson makes in the midfield will be the first tackle Johnson makes in the midfield.

Also getting the nod although not in a surprsing way was fan favorite Damarcus Beasley. I don't see this one. I like Beasley. A lot. But he can't even get off the bench of his Scottish team and has seemed to just lost his way.

And of course I continue to wonder why Freddy Adu isn't getting his chance. I promise you that if given the same scoring opportunity as Johnson, Adu will finish in fine fashion while Johnson will miss wide. I like Adu. I think he should forget his European dreams and come back to the states, get onto an MLS roster and become a USA fan fave. He's exciting.

Lastly, let's talk about two traitors, er, players, who would be two roster locks.

First up is Guiseppe Rossi, one-time New Jersey wonderkind, who moved to Italy and is now in the 30-man Azzuri roster. He could be -- dammit, should be -- on our roster. If he was, he'd be our best player. By far. OK, I admit, playing for Italy is a bit better than playing for the USA if winning the World Cup is your preference.

Next up is Neven Subotic. He decided to play for Serbia. He was in our Under-17 residency program and played for our U17s in 2005. Now he runs the field for Borussia Dortmund. He would be a welcomed addition to our backline.

Well, at least this all adds up to excitement. For us fans anyway. The national team coaches need to pare down their rosters to 23 by June 1 so that means seven USAers will be let go. Count on Johnson being one of those.

(Next Column -- World Cup Predictions (rough draft, subject to change just because I said so!) 

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