Athlete Operations High School Athlete Strength & Conditioning Facility also specializing in Adult Personal Training.

Our program assists in the physical and mental development of each individual and to allow its athletes to compete at the highest level while minimizing the risk and severity of injuries. Our program will not only improve their physical prowess but with the teaching and combination of cognition plus movement will enhance their ability and readiness to learn academic material.

Operating as usual


Athlete Spotlight
CHS Class of 2020
Sports - Hockey & Lacrosse
Plans after High School - Play College Hockey
Most Inspirational Athlete - Alexander Ovechkin
Spirit Animal - Tiger
Favorite Book - The Outsiders
Fun Fact - "I have a cat named Buddy"


deep in the pain cave, without struggle there is no growth


Watch out


There is no such thing as a bad team.......Only bad leaders
The leader drives performance or he doesn't
Whether an individual succeeds or fails rests squarely on the shoulders of his leadership


Athlete Spotlight
Cam Connor
School Year: 2020
Plans after High School: Pursue a degree in Criminal Justice
Sports: Football
Most Inspirational Athlete: Al Horford
Spirit Animal: Wolf
Fun Fact: Favorite football player is Jadaveon Clowney
Favorite Quote: "Ignore the doubters"


The start of understanding yourself comes when great struggle is encountered. Without struggle and sacrifice we can never share in the great triumphs of overcoming monumental obstacles.
Forcing yourself to struggle on your own accord prepares your mind for the battles that are sure to come.


Accountability - "Discipline equals Freedom"
We need our athletes to display extreme ownership with every exercise, rep and intensity level. If their standard is higher than mine then we know these athletes will be operating at a very high degree in life not just sport.



Mindset is Everything
Hang Clean is perfect for young athletes to increase total body power and force production while reducing loads. Our aim is to develop technique, body control and increase athleticism without placing the athlete in a compromising position.


Congratulations .pigeon
Hockomock League All-Star


"Excellence is not a singular act, but a habit-you are what you repeatedly do" -Jack Dempsey


Meet The Athlete
Name: Nathan O'Neill
Year: Class of 2021
Fun Fact: I like to fish
Sports: Football, Basketball
Most Inspirational Person: Tom Brady
Spirit Animal: Tiger
Favorite Song: Humble- Kendrick Lamar
Future Plans: Become a Mechanical Engineer


"We suffer more in imagination than in reality"


Make a distinction between the inner scorecard and the external one.
Your potential is the most important, the absolute best you're capable of. The best you can be is your measuring stick. Create your own standards to live by and exceed.
Winning is not enough. Anyone can get lucky and win or be in the right place at the right time. But not everyone is striving to be the absolute best version of themselves.
Winning is great but reaching your potential and beyond is better.


performing the barbell jump squat to increase lower body explosiveness and force production.
Increase the firing rate of muscle action and you'll get increased power output.
We can gain endless benefits from this exercise without overloading the athlete. The greater the force you can produce the faster you'll run and the higher you'll jump



When you were born in The United States of won the lottery


Meet The Athlete
Name: John Femia
Year: St. A's Class of 2021
Fun Fact: I was born in Georgia Sports: Hockey and Baseball
Spirit Animal: Greyhound
Favorite Song: Humble, Where is the Love
Future Plans: Study Business and play Hockey at St. A's


Some times when you're trying to change people's lives they change yours, congrats to my two dudes


How to improve your motor control and movement patterns
Basic movement patterns are essential for athlete development
1. Take a meaningful approach to movement
2. Forget about the numbers
3. Listen to your body and learn how to feel and engage muscle activation
4. Practice is your rehearsal
5. Don't skip the basics
6. Focus on efficiency
We emphasize motor control as an essential element of our programming, athletes cannot get better without correct movement patterns that are efficient in motion and do not waste valuable energy. Motor control is performing an action with precision and accuracy and should seem easy from a bystanders perspective. Developing motor control not only saves energy but it also reduces the risk of injury. Practicing movement patterns at their basic forms create new neural patterns which helps your body adapt to new patterns through perception, neural signals and body movements.
Motor control includes coordination, balance, strength, flexibility and the ability control ones body which are all paramount attributes for an athlete during competition.


If I have to push you.... this life ain't for you


Our athletes don't cut any corners


"The future bears down upon each one of us with all the hazards of the unknown. The only way out is through"


Closed tomorrow afternoon! Enjoy your Memorial Day!


Only you can change your life, no one else can do it for you


"If you can't outplay them, outwork them" -Ben Hogan


Agility training improves an athletes ability to change direction and position quickly. Training with the speed ladder will improve dynamic balance (balance in motion) as well as enhance natural reflexes.
Agility training with a speed ladder increases the speed at which muscles contract, which without training, has been shown to slow over time. Using a variety of ladder drills, athletes will strengthen their joints, ligaments, and tendons while also getting an aerobic workout.
Speed ladder drills have shown to increase not only physical performance but cognitive as well. The speed ladder increases memory and vigilance.
The American Council on Exercise recommends ladder drills to athletes who are looking to improve foot speed, quickness, coordination, and body awareness.


"Strength doesn't come from what you can do, it comes from overcoming the things you once thought you couldn't"


Meet The Athlete
Kyle Wanless
CHS class of 2021
Fun Fact: I have a golden retriever named Teddy
Sports: Hockey and Golf
Spirit Animal: Shark
Favorite Song: DNA by Kendrick Lamar
Future Plans: Own a business someday


"Winning isn't something that happens suddenly on the field when the whistle blows. Winning is something that builds physically and mentally everyday that you train and every night that you dream."-Emmitt Smith


Slideboard Training
The slideboard is an important tool in strength and conditioning gyms. The slideboard challenges athletes to develop lateral movement, strength, and power within the frontal plane. Performing strides on the slideboard requires balance, control, and stability throughout the entire repetition.
The push-off phase of the stride will strengthen an athlete's hamstrings and glutes while engaging the core. Repeated repetitions also work to increase an athletes aerobic capacity.
The stride is great for lateral power production and teaches athletes to produce and absorb force in the frontal plane.


Functional Training
Single leg exercises provide endless benefits. Here at Athlete Operations we can't get enough of working unilateral movements. Single Leg training is functional in every sense of the word when it comes to sport specific training. When playing a sport you constantly find yourself in a staggered stance or pushing off one leg to produce force or power.
is performing a weighted single leg squat off an airex pad
Our progressions for all exercises are simple we move from easy to hard, stable to unstable, unloaded to loaded and bilateral to unilateral. As you can see in the picture we have progressed a single leg squat to a very difficult movement which will lead to serious adaptation creating strength, power and explosiveness without placing the athlete's spine under heavy loads, thus reducing the risk of injury and making our athletes much better.


Teach the basics.... then teach them again. Taking care in the little things will let the big things take care of themselves.
"Leadership is the process of influencing people by providing purpose, direction and motivation while operating to accomplish the mission"


Meet the Athlete
Conor Hall
CHS Class of 2019
Sports: Hockey & Golf
Fun Fact: I have a Schnauzer named Sarah
Spirit Animal: Lion
Favorite Song: Journey - Don't stop believing
Future Plans: Go to College and study Business

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Videos (show all)

Watch out --------#sports #strengthcoach #strengthtraining #athleteperformance #performbetter #leadbyexample
Mindset is Everything--------Hang Clean is perfect for young athletes to increase total body power and force production ...
Training for Life -----As men and women age, their muscle fibers shrink in number and in size, contributing to a loss of...
Speed & Agility Thursday------Skate Hops------The emphasis here is maintaining an athletic base with a low center of gra...
@kyle.wanless performing the dumbbell split squat. This unilateral movement recruits the hamstrings, external obliques, ...
@maggie_wade performing the jump cut drill with partner banded resistance with coach @athleteops_kf-----Adding a partner...
@mike.pigeon developing explosive power and strength for varsity lacrosse with the landmine clean and press.
Athlete Development
Adult Personal Training
Competition is a great way to bring the best out of an athlete, even more so when he's competing against his coach #comp...
"Leaders aren't born, they are made. They are made by hard effort, which is the price which all of us must pay to achiev...



Canton, MA

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