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.



Raves and Rants (Mostly Rants!)

by Tom DeNigris 26. March 2008 06:18

The USA Men’s Under-23 National Team recently qualified for the 2008 Olympics in China. It was, in all honesty, a job well done and an honor well deserved. What the Olympic qualifying tournament did do was clear up the picture for the senior National Team as Coach Bob Bradley was on hand to watch the squad play.

Well, I would hope he was watching because if there was one thing that became quite evident throughout the matches it was this: Freddy Adu should not only be a fixture on the senior squad from here on but he should be a starter on the senior squad from here on.

Adu had a marvelous qualifying tournament, displaying not only some terrific technical skills but some outstanding tactical decisions. He’s got a little magic in him. He has a purpose to his play. He’s the most exciting American player to lace up a pair of boots since Mia Hamm. And if the USSF is paying any attention to this young man, they will talk to the folks at MLS and convince them to get this kid back in the States, put him on Red Bull New York and market the living the heck out of him.

David Beckham? Give me Freddy Adu!

Freddy Adu can do for the male youth soccer player what Mia Hamm did for the youth female soccer player. He can make parents who know little or nothing about soccer actually begin to like this game. He’s got an infectious smile and just by the way he plays you can tell how much he loves to play soccer.

He was so clearly the best player wearing the Red,White & Blue Nike kit.

So, Coach Bradley, go get Freddy. Name him your starter. And get on with it.

Of course, Adu was not totally alone in making a positive impression.

Maurice Edu certainly solidified his chances of being a regular on the senior squad. Edu showed some incredible calmness and strength on the ball and is versatile enough to have played centrally in the midfield and on defense.

Stuart Holden also performed well enough to get serious consideration for the senior squad. He has good speed and is an excellent striker of the ball. The problem would be where to play him. Can he play on the wing in midfield? Or is he just another in a long line of defensive midfielders? Perhaps he can play as a holding midfielder.

Then there’s Jozy Altidore. He’s got a lot of fans and a lot of backers. I am still not sure about him. Is he a faster Brian McBride? Or a stronger Eddie Johnson? The USA is looking for that big target, goal-scoring striker to replace the aging Brian McBride. Brian Ching is OK. But he’s no McBride. Taylor Twellman is great in the MLS but can’t find the net in international matches. Landon Donovan has all the skills and all the speed in the world but Bradley has no idea how to play him. Donovan is not effective as a wing midfielder. He is better as an attacking midfielder playing behind the forwards. (Perhaps a 4-4-2 with Altidore and Adu up top with Donavan behind them would work. Bradley’s son Michael, who is burning up the pitches in Holland, could the be the choice at defensive midfield.)

Sacha Kljestan looked impressive at times while patrolling the central midfield. His problem is that he is better passing in the middle and defensive thirds than in the attacking third. Still, he is worth a look.

Defensively, Michael Orozco put his name on the radar. Or at least he should be on Bradley’s radar. He could be the answer at left back. He is one tough customer.

No, Marvelle Wynne should not be. It hurts to say that because he is a lot of fun to watch because he is so damn fast. Watching him make a recovery run is a thing of beauty. But that’s the problem. He makes too many recovery runs and he has the first touch of a sledge hammer. His lack of crossing ability will probably keep him off the senior squad.

Keeping with the defense, Patrick Ianni, Kamani Hill and Nathan Sturgis will probably get look-sees from Bradley, especially during the Olympics. As will Goalkeeper Chris Seitz, who clearly established himself as the U-23 No.1 over Dominic Cervi.

Lastly, with the Olympics, U-23 Coach Peter Nowak, can add up to three over 23s to the squad and the rumors are Landon Donovan is a lock.

Who else will be added? Rumors have Goalkeeper Tim Howard and forward Clint Dempsey being added.

My advice? Don’t take any over 23s. Stay with these youngsters who qualified.

Here’s my USA Olympic 11:

Goalkeeper — Chris Seitz

Defenders — Michael Orozco, Patrick Ianni, Jonathan Spector, Nathan Sturgis

Midfielders — Sacha Kljestan, Maurice Edu, Stuart Holden, Sal Zizzo

Forwards — Freddy Adu, Jozy Altidore

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