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.


...Life (and the World Cup) Goes On!

by Tom DeNigris 30. June 2010 15:32

OK, so the USA and my beloved Azzurri have disappointed me so. Still, I march on. After all, it's the World Cup and it comes around only every four years so why whine about the ridiculous (USA Coach Bob Bradley's tactics) and the pathetic (Italy's backwards, er...forwards).

The eight quarter-finalists are deserving of their spots and here's something to think about: we could have an entire South America semi-final (we won't, but more on that in a few seconds).

Here are my selections for the remainder of the World Cup (I have to do this because stupid Italy couldn't get out of the first round and the way their forwards played, they would have been knocked out of the US Cup by the Red Bulls).

Anyway, here goes:

Friday, July 2: Uruguay coasts past Ghana, 3-0. Holland finally puts it all together and upends Brazil, 2-1.

Saturday, July 3: Germany is playing good soccer, with Podolski and Klose playing like forwards should play, you know, making runs, scoring goals, something the Italian forwards have no idea how to do. Ah, but they come up against a tough Argentina, being led by the great Maradona, who, this humble writer has to admit while eating some humble pie, is doing a great job. But it ends here. Germany 3, Argentina 1.  In the second game of the day, the incredibly talented Spain takes on the attack-minded Paraguay. The temptation is there to pick the upset but, no dice. Spain 2, Paraguay 0.

So that sets up the semi-finals: Uruguay v Holland, Spain v Germany. Holland squeaks by, 2-1. Spain and Germany play a classic match. Goes into overtime at nil-nil. Remarkably, David Villa scores early in the opening 15 minutes. Miroslav Klose equals late in the second OT. To PKs they go. Spain connects on all 5 attempts. Germany is equal to the task. On and on it goes until...

Iker Casillas makes a save. Spain wins. On to the final vs. Holland. There is joy in Spain.

Until July 11 when Holland, after all these years, takes home the World Cup trophy. Holland 3, Spain 1. 

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