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.


Principles of Attacking vs. Principles of Defending

by Tom DeNigris 5. November 2009 05:42

 PRINCIPAL #1 

“Penetration” Pressure/Delay” 

upon gaining possession of Upon losing possession the

the ball the first option first option should be

should be moving the ball immediate pressure. If

forward via dribbling or regaining possession is not 

passing, immediately possible than delaying the

penetrating the defense. attack is the next option. 

 

PRINCIPAL #2 

“Depth Support” “Support/Cover” 

The first attacker (player Once the first defender

in possession) should  always provides pressure, the second

have a support player behind, defender must supply support,

not only for attacking support covering the second attacker

but also for defensive support or occupying space to either

should he or she lose the ball. side of the point of attack.

 

PRINCIPAL #3 

“Width Support” Support/Balance” 

The first attacker should All other defenders must now  

always have a support player supply balance, getting behind

or players on either or both the ball and goal side to the

sides.  Attacking width can point of attack as quickly

unbalance a defense. as possible.

 

PRINCIPAL #4 

“Mobility” “Concentration”  

All attackers should be Defending players must limit the

making creative, off-the-ball time and space available for

runs to unbalance the defense. attack by compacting.  

 

PRINCIPAL #5 

“Finishing” “Clearing the Ball”  

Put the “onion in the bag!” “When in doubt, kick it out...”

Shoot! Score. Goal! over the end line or sideline!

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