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.


Pre-World Cup Thoughts

by Tom DeNigris 3. June 2010 00:49

One week from tomorrow. Mexico v host South Africa. World Cup 2010. Can't wait.

With that in mind, here are some thoughts as we head into what should be an outstanding tournament with many teams capable of hoisting the championship trophy on July 11.

1) Please, Bob Bradley, please do not start Ricardo Clark in the central midfield with your son, Michael. They are the same player. That is, neither one is technically solid and both run around the pitch looking for someone to foul.

2) Please, Bob Bradley, please start Jose Torres in central midfield. It seems like everyone but you can see the dynamic Torres brings to the game. He has more technical skills in his socks than either your son or Ricardo Clark have in their bodies.

3) Please, Bob Bradley, please do not start Jonathan Bornstein at left back. Holy cow, I train some U14s that can beat him 1v1.

4) OK, Bob Bradley, I owe you one. I was not a happy camper when you picked Robbie Findley over Brian Ching but Findley can be an excellent late second-half sub and bring some spark to the attack. Good choice. Kid has got some speed!

5) Anybody feel sorry for Guiseppe "The Traitor" Rossi who decided to pledge his allegiance to Italy rather than the USA? I sure got a big chuckle when he was left off the Azzurri World Cup squad. Enjoy the Cup Rossi! From your couch!

6) Anybody feel sorry for Germany, which has to play without their captain Michael Ballack? I sure won't miss seeing Ballack run and down the pitch screaming at the referee for a foul he thought was committed on him 20 minutes ago.

7) I love Jurgen Klinsmann and was rooting for him to be selected the USA coach four years ago but I am not so sure he is going to add much to ESPN's coverage. He says a whole lot of nothing. As opposed to Alexi Lalas who is not afraid to say anything.

8) Of the youth teams I train, seems like Spain is the favorite to win it all. They won't.

9) Of the youth teams I train, seems like Brazil is the second favorite to win it all. They won't.

10) Italy 3, Netherlands 1. Azzurri defend their title. You read it here first. 

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