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.


Rants and Raves

by Tom DeNigris 18. February 2009 05:00

Been a while and a lot is happening in the soccer world. Need to get some stuff out of my head. So here we go...

My main man, Juan Pablo Angel, recently signed a multi-year extension to his contract to play for Red Bull New York of the MLS and I couldn't be any happier. Angel is so far and away the best player in the league, let alone the best striker/forward. This guy exudes class on and off the field and is worth every penny of his contract. Although I root for the Red Bulls I root more for Angel's success than the team's. He's that good. Which brings me to...

...David Beckham. Seems Becks wants to prolong his stay with A.C. Milan of the Italian Serie A. As a fan of Inter Milan, I couldn't be any happier with having Becks on the other side. Just gives my boys a better chance to win because Beckham is the most over-hyped -- dare I say, overrated -- players of this or any other generation. His signing with the L.A. Galaxy was a stroke of genius as it did indeed cause attendance figures -- both home and away -- to increase. But the fact is, Beckham was not the "star" player that was expected. He was not close to being the best player in MLS. And now that he is playing in one of the best leagues in the world, he wants to remain there. No doubt his wife has something to say about that. Galaxy Coach Bruce Arena has indicated that he wants and expects Beckham back for the start of the season. I say -- Good riddance. 

...Speaking of the Galaxy, USA star Landon Donovan has been enjoying his stay on loan to German power Bayern Munich. And although he wants very much to play in Europe, it looks like he will be back in time for the MLS season opener. Donovan does not start for Bayern Munich but has been getting some time. Playing behind Miroslav Klose and Luca Toni (don't get me started on this overrated player!) has been quite a learning experience for Donovan. I know there are a lot of people out there who don't like Donovan or who don't think he is good enough to play in a top league overseas. Not me. I think he is more than capable. I hope he gets his wish, although the MLS needs his star power.

The U.S. Men beat Mexico 2-nil to open the CONCACAF World Cup Qualifying Round. It was a solid effort for the red, white and blue, certainly enough to establish them as the team to beat in this otherwise easy group. A couple o thoughts on this match:

 

  • I have turned 180 degrees on Brian Ching and Michael Bradley. I was never a big fan of Ching and always thought that other players, such as Kenny Cooper and Jozy Altidore should have been give as much a chance to become the target striker as Ching. But after watching -- and rewatching -- the USA-Mexico, I have come to respect Ching's game. He is excellent at playing with his back to goal; can hold the ball with the best of them; and is a tough customer.
  • As for Bradley, well, my opinion of him was pretty simple -- I always looked at him as being a player who was just running around the pitch looking for someone to foul. Although I never had a problem with him being the coach's son. I didn't think he deserved to start. But he, too, has proven me wrong. The kid's got some spunk. He has earned his starting position. 
  • I also was never a big fan of Frankie Hejduk. With an injury sidelining right back Steve Cherundalo, Hejduk got the start and played well. In truth, Hejduk has no technical skill whatsoever. He cannot cross a ball to save his life. But his strength comes on the defending end. He is, plain and simple, a pain in the neck because he is so aggessive. He also has earned a spot on the World Cup roster.
  • Lastly is Tim Howard. When you enter a conversation about the world's best goalkeepers, somewhere along the way, Howard's name needs to be included. Alas, because he received a yellow card vs. Mexico, he will not be between the pipes on March 28, when the USA takes on El Salvador. But that's OK. The US could put me in goal and still beat El Salvador. 

 

The UEFA Champions League Round of 16 gets under way next Tuesday and Wednesday and there are some outstanding matches. Here are my predictions for the opening matches, home teams listed first:

 

  • Inter Milan 1, Manchester United 1
  • Arsenal 2, Roma 0
  • Lyon 0, Barcelona 2
  • Atletico Madrid 1, FC Porto 2
  • Chelsea 2, Juventus 1
  • Villareal 1, Panathinaikos 0
  • Real Madrid 0, Liverpool 2
  • Sporting Lisbon 1, Bayern Munich 2.

 

  

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