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.


More Rants, More Raves

by Tom DeNigris 12. May 2009 00:50

Today's Quickie Quiz: Who is in first place in the WPS?

What? What is the WPS? That's the new Women's Professional Soccer league. So who's in first place? Well, don't rush to your local newspaper because you won't find the answer there. ESPN? Are you kidding me? ESPN report on a league that is broadcast by the Fox Soccer Channel. Fat chance of that.

You need to go to the league's excellent web site, www.womensprosoccer.com, to get the answer, which is the Los Angeles Sol, with a 3-1-2 mark, good for 11 points, one more than the Boston Breakers.

WPS games are indeed broadcast live every Sunday evening at 6 pm on the Fox Soccer Channel. The matches thus far have been good, showcasing quality play by the best female players in the world. It's worth a watch. And it's worth a note or two in newspapers.

Did you hear about the new Chelsea cheer? It goes like this:

"Wah! Wah! Wah!"

Couldn't go too long without mentioning the Chelsea-Barcalona Champions League semifinal. 

Holy cow, have you ever seen worse childish behavior than what the Chelsea players displayed after the game, which saw Barca's Andrea Iniesta crack one from the top of the box, tying the game, netting Barca the away goal they needed to advance to the final vs. Man U. First you have Michael Ballack chasing the referee, Tom Ovrebo down the field screaming for him to call a handball. No doubt he had to readjust his diapers after that run. Then you have Didier Drogba bursting off the bench at the conclusion, heading in the direction of Ovrebo, stalking him all the way into the locker room, taking time to stop only to look directly into the television camera and cursing!

Now, let's set the matter straight: UEFA has some responsibility in this matter for selecting Ovrebo as the center ref. No offense to Ovrebo, but he officiates Norwegian league games, which are slightly higher in level of play than Division I college. This game should have been reffed by a German or Italian league ref. We are talking about two of the very best club teams in the universe.

Nevertheless, Ballack's and Drogba's actions were disgraceful to say the least and if UEFA President Michel Platini has any cajones, he'll suspend both players one game in next year's Champions League action.

Angel on fire!

Major League Soccer is rolling along with the best news being the success (so far!) of its newest franchise, the Seattle Sounders. But, of course, I could not mention the MLS without mentioning (once again...for the umpteenth trillion time) Juan Pablo Angel of the New York Red Bulls. I've said it before and I'll say it again -- he is so far and away the best player in the league. I would pay to watch him tie his boots before the game. If you are a forward, if you are a coach looking to teach proper forward play, if you art a fan of soccer, just watch this guy play. 'Nuff said.

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