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PROACTIVE PERFORMANCE ACADEMY

@_proactiveperformance_

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Lou Fusz Performance Training
Head Coach @cody.cornier

POSTS STORIES REELS TAGGED

THE HANG (POWER) CLEAN

These were the methods that showed results for me, my coaching style, and the athletes that I have. There are many ways to teach this movement these are just some extra tools for the bag.

Big props to these athletes for being coachable, curious, and embracing things that are challenging. It’s a rare thing to see

#hangclean #strengthandconditioningcoach #soccer

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October Hat of the Month! 🧢

Fusz soccer + lacrosse caps are 15% off all month. Pick your sport and rep your Fusz with @the92originals. Get yours at the LFA team store today!

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The work behind the weekend. 💪🔥

Our MLS NEXT Homegrown boys putting in the reps and pushing each other to get stronger.

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Scenes from opening weekend with our LFA girls. 🎥

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Work Hard. Have Fun. 💪🔥

MLS NEXT Homegrown hitting the weights before taking the field for team training.

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Compounds are king

What you will find in this post is the 9 movements that I center my training around in some way or fashion. You will see variants of these throughout the year.

For non fusz athletes, I consider these the basics that you should get strong in. There is no such thing as “specific” training in the weight room. We train qualities to make us faster, stronger, and more resilient on the field. THE SKILL OF YOUR SPORT IS STILL KING. Practice it often.

HANG CLEAN

The king of power. Just like your sport this is a skill, strength, explosiveness, and coordination are required.

FRONT SQUAT

Axial loading is important for core strength and coordinating the brace. This is my choice of poison, any squat works. This one develops the quads and core a little extra.

ROMANIAN DEADLIFT (RDL)

The posterior chain (everything on your backside) is a main predictor in jump and sprint performance. Strong glutes also help with keeping the knees safe.

SKATER SQUAT

A combination of single leg strength through a full range of motion. Requires strength, balance, and mobility

OVERHEAD PRESS

Scapular control and thoracic extension are challenged here. They also play a role in keeping the shoulder healthy

BENCH PRESS

There’s a study out there somewhere that says bench press strength is a top 3 KPI for sprint speed. Your upper body matters for sprinting too.

PULL UP

Only around 1% of female athletes can do one. A pure measure of strength. If you can rep these out, there are good odds that you are pretty athletic.

TRX HAMSTRING CURL

A knee dominant hamstring movement, important for knee health and top speed abilities

ROW VARIATIONS

These are just a couple options. A strong back is a healthy back and shoulders, usually.

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GAMEDAY WARMUP

All my soccer athletes you have seen this 3 times by now, and will continue to see it throughout your season.

For all my non Fusz athletes, give this warmup a try before your next lift. Last one is sneaky challenging.

Real ones know this is a repost

#soccer #warmup #performance #longtermathleticdevelopment

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Had a lot of fun this week utilizing the @vald_performance SmartSpeed Timing Gates for pre-season testing 🏃‍♂️💨

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Building stronger athletes from the ground up. 💪

Please join us in welcoming Cody Cornier, our new Pro Active Performance Manager!

With a background in collegiate athletics, youth coaching and strength and conditioning, Cody will help provide LFA athletes with the foundation to stay healthy, develop confidently and perform at their highest level.

Welcome to Lou Fusz Athletic, Cody! 👏

#LouFuszAthletic | #WEAREFUSZ

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More of this in 2026 🎊

#loufuszsoccer | #WEAREFUSZ

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Winter Off Season Work with @audrey.walker9

Starting with some speed development. Main focus for this period is improving 10yd sprint. In 3 weeks she has already improved her time by 0.12 seconds (significant difference for that distance)

Then we move into some dynamic lower body work with the focus on moving weight fast!

Finishing up with some upper body strength as we build to get those first reps of chin ups

Improving on your weaknesses is a must for the off season! Can’t wait to see these performance levels in the spring

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Have you noticed your kid complaining of random discomfort or pain?

Kids hit growth spurts fast, and that can lead to knee pain, heel pain, stiffness, and overall discomfort during practices or games.

Bones grow quicker than muscles and tendons can adapt, which is why young athletes often feel sore, off balance, or more prone to injury during this stage.

Signs to watch for 🔎

• Pain that lingers or returns daily
• Limping, stiffness, or swelling
• Trouble keeping up with teammates
• Unusual fatigue or irritability
• Pulling back from sports

How to help at home 🏠

• Add rest days and avoid playing through pain
• Encourage gentle stretching and light strengthening
• Make warm-ups and cool-downs a habit
• Offer nutritious meals and plenty of fluids
• Ask regularly how their body feels — many kids won’t mention pain unless asked

#loufusz x #youngathletecenter

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