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.


World Cup Triumph...World Cup Disaster

by Tom DeNigris 2. December 2010 05:48

Let's start with a World Cup Triumph. I speak, of course, about the U.S. Women's National Team which defeated Italy in a home-and-home playoff format to advance to next year's Women's World Cup.

That they are in is clearly no surprise. That they had to go to a playoff to get in certainly was shocking. But that is what had happened thanks to a devastating loss to Mexico in the CONCACAF Qualifying tournament. Although they did not exactly coast over the Italians, the U.S Women played outstanding defense and will now begin preparation for the 16-country 2011 World Cup.

 The US is in Group C with North Korea, Colombia and Sweden. Group A consists of defending champion Germany, Canada, France and Nigeria (this could be the Group of Death!). Group B has Japan, New Zealand, Mexico and England. Group D is Brazil, Australia, Norway and Equatorial Guinea.

Despite taking the difficult route, the US women were seeded first in their group! All things considered, they should advance out of the Group Stage with Sweden. Germany should easily advance to the knockout round with Canada. Brazil is a lock to advance with Norway placing second. Group B is a crapshoot with New Zealand really being the only true longshot. The pick here is England and Mexico moving on.

We'll reserve further prognostication until later.

Now for the disaster -- FIFA Selections of the 2018 and 2022 World Cups.

And I have to start with the selection of Qatar as the 2022 winner over the USA, Australia, Japan and South Korea. Someone or some group needs to really investigate FIFA and all those who had votes in the final selection. Nothing against Qatar or any of its natives but this country is way too small and way too unknown to host such a large vehicle as a World Cup. FIFA was already under scrutiny about its regular day-to-day routines but after this ... well, let's just say that there has to be more than what meets the eye.

This is not a jingoistic opinion, either. Sure, I would have loved having the even here. I was one of man who attended games back in 1994 when it was held here (a World Cup which set attendance and other financially benefitting records which still stand, by the way). And I appreciate the fact that FIFA wants to spread the hosting ideas around the world. No problem with that. But Qatar? Geez, FIFA is ridiculous. President Sepp Blatter needs to step down. Now.

I was hoping that it would be Australia if not the US. Check out their presentation to FIFA at www.FIFA.com. It was awesome. Typical Australian. Loved it. Qatar? Summer temps reaching to 120. Stadiums that are so close to each other, you can get tickets to 2 or 3 different venues and catch 3 games all playing at the same time. 

Now, in all honesty, the USA presentation wasn't exactly exciting. First off, why in the heck was Morgan Freeman a part of the delegation. The nincompoop messed up in his speech skipping a page, letting everyone know he did, and then continuing on as if nothing happened. He's a freekin' actor. Couldn't he have memorized the damn speech!!! And then, after a nervous but delightful speech from USA star Landon Donovan, up came former President Bill Clinton. Although he was errorless in his speech, it was nonetheless too serious, spoken as if he were still president and giving a speech after a disaster. I was expecting a fun speech from him. He is, after all, quite a jovial bloke. And he is clearly a huge sports fan and now an avid soccer fan. We got none of that. And we certainly didn't get anything great from US Soccer President Sunil Gulati who is not exactly great at what he does.

At least we had President Obama on video, presenting our case. He was good and we know how much of a sports fan he is and not that he is going to be in the Oval Office come 2022.

But I was left wondering how much the presentations from all the contestants counted toward achieving votes from the 22-member electoral group. Did Freeman's mistake hurt us? Did Gulati's boring speeches hurt? Doesn't matter now.

As for 2018 -- Russia will host the event. OK, this is not a terrible selection but is indeed a shocking one. The combination bid from Spain/Portugal was my pick, while others thought England had a real good chance since their presentation include the soon-to-be married Prince and, of course, David Beckham, not to mention the Prime Minister (who memorized his speech and was flawless by the way).

Well, one good thing about the 2018 and 2022 World Cups. I'll be saving money. Don't think I'll be making trips to Russia or Qatar then or ever, really. 

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