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.


Patience USMNT Fans. Patience

by Tom DeNigris 8. September 2011 05:19

Three games. One goal! More than 270 minutes of soccer and...one freakin' goal. That's the story thus far of the Jurgen Klinsmann as USA National Team Coach era.

Should we be worried? Probably not. At least not yet. Let's give it at least two more games before panic sets in.

And not that Coach J is reading this but, just in case, here's one piece of advice:

STOP PLAYING WITH ONE FORWARD YOU TACTICAL KNUCKLEHEAD!

We suffered way too long with the men being under Boring Bob Bradley's tactical philosophy and we rejoiced when Jurgen was hired because he promised more offense. What he's given us fans instead is offensive indeed. The attack offends all soccer fans but what else can you expect from a formation that has Jozy Altidore acting as a lone striker. Altidore is not capable of handling that responsibility. He needs a partner; someone who can hold the ball in traffic; someone who will do what Jozy sometimes refuses to do -- work to get the ball. Once and for all, put Clint Dempsey up top with Altidore or better yet, Juan Agudelo, and put Landon Donovan behind the two forwards. 

And since we're talking formations, how about playing Maurice Edu alongside old man Carlos Bocanegra in the back line. Edu has played well under Klinsmann while Bocanegra can't seem to find a good partner at center back. Give Edu a shot there. And let's give my main man Freddy Adu more playing time. 

And keep giving Brek Shea playing time. Kid's got some game. And let's see what Bill Hamid can do between the pipes. Nothing against Timmy Howard, who was brilliant in the last match, but let's see what the young GK has.

No more Robbie Rogers. No more Ricardo Clark.

Enough said. 

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