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"Il Gioco Piu Bello!"

Total Soccer Fitness and Training is dedicated to teaching "The Beautiful Game!" to players, coaches, parents, leagues, clubs, and teams of all ages. 

As shown above, the Colts Neck Comets scoring off a corner kick with about two seconds left on the second-half, Tournament-Championship clock to win 1-0!


Total Soccer Fitness & Training's Player Development "technical" philosophy emphasizes the 4-Cs:

1) Control of the ball, leads to 2) Comfort in possession of the the ball, which leads to  3) Confidence on the ball, and all of which leads to  4) Creativity with the ball!

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Total Soccer Fitness & Training's 2 summer programs have concluded and were a smashing success. Thanks to all the players who attended the programs. We look forward to seeing them all back next summer.


Tom DeNigris, Art Collier, Maggie Fitzpatrick, Selene Nelson

Players, find below two recipes for making your very own sports drink. Obviously, it is very important to keep hydrated throughout training and we always recommend bringing water or a sports drink to the sessions. And while water is an excellent hydrator, you lose more than just water during a workout. Important to replace elcetrolytes lost which is why a sports drink such as ROAR is better. But when all esle fails, why not try your own concoction. (Note: anywhere it states water, I recommend using coconut water. And anywhere it says sal, I recoomend sea salt.

Watermelon Workout Drink


•1 cup watermelon, cubed

•1 cup coconut water

•squeeze lime

•Optional: dash salt if you are an extra salty sweater OR if the watermelon isn’t very sweet, this will help bring out the sweetness.



Cherry-Lemon Sports Drink


•2.5 ounces tart cherry juice

•1 ounce lemon juice (this equals about 1/2 of a extra large lemon)

•2.5 tablespoons of honey

•~27 ounces of cold water

•~1/6 -1/4 tsp. salt (1/6 would be just under 1/4 tsp. of salt)

Combine tart cherry juice, lemon juice, and honey in a 32 ounce water bottle. Then add enough water to fill bottle to the 32 ounce line. Add salt. Shake vigorously until the honey has completely dissolved into the beverage. Chill and serve.

Recipe makes 32 ounces, 4 – 8 oz. servings

Each serving is approximately 50 calories, 0 grams of fat, 0 grams protein, 14 grams of carbohydrate, 0 grams of fiber, 112-145 mg sodium, 39 mg potassium



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TSFT Owner & Director Tom DeNigris welcomes all visitors to this website to purchase his new book -- PLAY FASTER Speed, Agility & Quickness for Soccer, published by Page Publishing, Inc. --

"Speed kills! Indeed. Speed in soccer can be a potent weapon in matches. With the game offering so many different systems of play, the Speed of Play system used by so many professional and top-level amateur teams can be taught to youth teams. Using the Total Soccer Fitness & Training's Speed of Play Coaching Pyramid, this book can show coaches how to teach the Speed of Play system to their players using myriad Speed, Agility, and Quickness (SAQ) drills and concepts. Players can learn to become faster both with and without the ball. And using the TSFT's Building Blocks to Player Development, this book shows how to incorporate individual and small-group drills into a team environment"

 Book is also available in stores and on iBook, Kindle, Nook and Google Play. 

Click here to order from Amazon.

Click here to order from Barnes and Noble Books. 

Total Soccer Fitness & Training LLC

Tom DeNigris

Owner & Director
4 Pheasant Road,

Colts Neck, NJ 0772


Total Soccer Fitness & Training practice sessions include drills and games that emphasize the "Four Pillars" of soccer: Technical, Tactical, Physical and Psychological. Technical drills include dribbling, finishing, defending, and goalkeeping.  Tactical drills and games provide match-specific exercises to fit any tactical theme, such as possession, speed of play, attacking, and defending. Physical drills include all Speed, Agility & Quickness concepts: Speed, Agility & Quickness (SAQ) is an integral phase of all TSFT training sessions. After a proper Warmup Phase, teams enter the SAQ Phase which includes drills that train speed both with and without the ball. Above, players in our High School Select Summer Program are seen running the drill "Cones". TSFT also offers a winter training program, "Speed, Agility & Quickness for Soccer". Contact us via -e-mail for more information.



With our summer programs complete, TOTAL SOCCER Fitness & Training proudly announces its "In-Season Speed, Agility & Quickness for Soccer Program", featuring once-a-week, weekday, late afternoon/early evening one-hour training sessions at TSFT Headquarters in Colts Neck, NJ.

Sign-Up forms and flyers will soon be available in PDF at this website. Please check back to this spot for advanced notice.

FOR MORE INFORMATION ON SPEED, AGILITY & QUICKNESS FOR SOCCER contact TSFT Owner & Director Tom DeNigris at 732-977-4829 or via e-mail:

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E-MAIL:                          PHONE: 732-252-6436 / 732-977-4829

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