Hockey Programs

Every hockey player should have an objective and principle behind their training, whether that be increasing muscle mass, becoming a more balanced athlete, or developing a more explosive first stride. Having both long term and short term goals is imperative to program design.

Prime’s integrated sport science programs are the first of its kind. We offer sport specific testing with active, professional specialists and coaches, and deliver a hockey specific off-season program that has repeatedly proven to deliver RESULTS. We offer year round training and development with each session having year specific goals.

Our Spring sessions work towards building healthy, mobile athletes and building size and strength. Our Summer sessions are all about: power, power endurance, and conditioning getting athletes ready for tryouts. The goal of our in-season hockey training is to keep our athletes ‘fresh’ and not overly sore or depleted from the gym. Additionally, our programs are designed to prepare our athletes to be ready and feeling 100% come the weekend, when performance is key.

Program Options

September 14 – March 12, 2021 

Peewee: Monday 2:30-3:30, Friday 3:30-4:30
Midget & Bantam Sessions: Monday/Thursday/Friday 3:30-4:30


An in-season training plan will maintain what our athletes have earned in the off-season.  

During the off-season, we worked at a very high training volume (sets x reps). Our in-season training will be done at a lower volume, while maintaining periods of high intensity. The goal of our in-season hockey training is to keep our athletes ‘fresh’ and not depleted from the gym. Our programs are designed to prepare our athletes to be feeling 100% for the weekend, when performance is key.

 

In-Season Training Goals:

  1. Maintain physical qualities (continue to increase in lesser trained players)
  2. Reverse negative changes in soft-tissue length and quality (via Myofascial release
    techniques & R.O.M)
  3. Facilitate recovery

These goals are important in facilitating sport performance and minimizing the risk of injury.

Below are injury statistics obtained over our six year working with the Nanaimo Clippers Junior ‘A’ team. We are proudly heading into our seventh year as head of player performance for the organization.

*Before Prime’ was in charge of athlete performance and strength and conditioning

2012/13 season: Man games missed due to soft tissue injury: 15
2013/2014 season: Man games missed due to soft tissue injury: 18

*Prime takes over as strength & conditioning and performance coach

2014/2015 season: 1
2015/2016 season: 0
2016/2017 season: 0
2017/2018 season: 0
2018/2019 season: 0
2019/2020 season: 0

That is a 94.5% decrease of soft tissue injury in the first year of Prime’, and 100% decrease the following years.

 

In-Season Training Composition

If a player uses their off-season program and follows it throughout the competitive year, they will be completely overloaded, and burnt-out before Christmas. The off-season is about developing strength and capacity. The in-season is about maintaining capacity, while correctly loading movement patterns that are non-sport specific, and correctly identifying movement patterns that need to be offloaded in order to facilitate injury prevention.

 

Three In-Season Program Changes

1) Speed and conditioning work is done on the ice

During off-season, we sprint twice per week and condition between 2-3 times per week, depending on the phase. In-season, the players speed and conditioning work should be done on the ice. If players perform drills at a high tempo, they’re getting the most hockey-specific form of speed training possible.

 

2) Avoid excessive rotation

This is anti-sport-specific training at its finest. Hockey players rotate several hundred times per week during practices and games, to turn, give and accept passes and hits, shoot, and orient their eyes in a more optimal position to read the play. Like speed work, rotation-based core work should be limited in volume and frequency. During this time, however, it is extremely important to maintain rotation-pattern mobility. Hips and thoracic spine, as well as other areas, tend to stiffen up as the season prolongs. Maintaining mobility is a top priority and should be done as close to daily as possible. In our training setting, we have built our warm-up to encompass these points so we know they’re hitting them every time we see them.

 

3) Strength and Power is Key

In general, the physical qualities stressed on the ice during the season are: multi-directional speed, low load power, and work capacity/conditioning. When designing a program that compliments on-ice work, it’s important to consider what qualities ARE NOT being stressed on the ice. Strength and high load power are visibly absent from the list above.

 

ALL in-season work should be LOW volume, but there should be a greater proportion of the total training program allocated to these qualities, than the others which receive more on-ice
attention.

MARCH 29TH – JUNE 25TH
PEEWEE: Mon/Tues/Thurs/Fri: 3:30-4:30
BANTAM: Mon/Tues/Thurs/Fri: 3:30-4:30
MIDGET: Mon/Tues/Thurs/Fri: 4:30-5:30

APRIL 7TH – JUNE 25TH
FEMALE ONLY TRAINING: Weds/Fri: 4:30-5:30

MAY 17TH – JUNE 25TH
JUNIOR AM: Mon/Tues/Thurs/Fri: 7:00-8:00
JUNIOR PM: Mon/Tues/Weds/Fri: 6:30-7:30

REGISTRATION FOR ALL HOCKEY PROGRAMS BELOW

Our compact Spring sessions work towards building healthy, mobile athletes and building size and strength. Become bigger, faster, and more explosive this off season with Prime’ Performance Spring Hockey development camps.

Prime’s integrated sport science programs are the first of its kind. We offer sport specific testing with active, professional specialists and coaches to deliver a hockey specific off-season program that has repeatedly proven to deliver results. Athletes train in small groups creating a motivating, challenging and stimulating team training environment.

Pre and Post program testing (athleticism, reactivity, grip strength, power) provides specific individual data to create a platform for development. Programs are personalized based on each athlete’s needs & goals. We educate our athletes on why we are performing the movements and directly relate them to the game of hockey. This helps to improve performance, education and decrease the likelihood of injury.

DRY LAND TRAINING: 75 MIN SESSIONS

June 28-Sept 3, 2021

U13: Monday/Tuesday/Thursday/Friday: 9:30-10:45AM

U15: Monday/Tuesday/Thursday/Friday: 9:30-10:45AM

U18: Monday/Tuesday/Thursday/Friday: 8:15-9:30AM

Junior: Monday/Tuesday/Thursday/Friday: 6:45-8:00am

Junior: Monday/Tuesday/Thursday/Friday: 4:30-5:45pm

ON-ICE TRAINING: 60 MIN SESSIONS

June 1 – June 29 (Junior Spring Ice)
Tuesday/Thursday  : 4:00pm-5:00pm

July 6- August 26 (Junior Summer Ice)
Tuesday/Thursday: 6:30pm-7:30pm

U13:
July 6- August 26
Tuesday/Thursday: 4:00pm-5:00pm

U15:
July 6- August 26
Tuesday/Thursday: 5:15pm-6:15pm 

U18:
July 6- August 26
Tuesday/Thursday: 5:15pm-6:15pm 


Become bigger, faster, and more explosive this off season with Prime’ Performance summer hockey development programs. 

July hits, meaning main camps are only 8-10 weeks away, TIME TO GO ! Prime’s summer hockey program will take care of all your off-season developmental needs and have you more than ready for the season ahead.

Prime’ Performance is a perfect setting for professional, collegiate, junior or minor hockey athletes to make significant improvements in their off-season. 

Prime’s integrated sport science programs are the first of its kind. We offer sport specific testing with active, professional specialists and coaches, and deliver a hockey specific off- season program that has repeatedly proven to deliver results. 

Come to the Islands ‘go to’ hockey performance facility that has over 10 years of training and on-ice coaching experience.

 

The Gold Standard for Athletic Hockey Development:

⚡Up to 5 hours per week training at our performance centre

⚡Athletes train in small groups creating a motivating, challenging
and stimulating team training environment 

⚡Pre and Post program physical testing

⚡Nutrition education to fuel the body for PRIME’ performance

⚡ Mental Preparation coaching and sport psychology seminars 

 

On Ice Component:

⚡Junior/Pro program commences June 1/2021

⚡Midget/Bantam/PeeWee program commences July 6/2021

⚡Two hours on-ice per week: skills, drills and conditioning work (2 sessions per week) 

⚡Our on-ice instructors are the top regarded coaches and players, including: Colin Birkas, Curt Toneff + NHL/Pro athletes

 

Current PRIME’ hockey athletes 

⚡Patrick Bajkov (Florida Panthers -NHL) +8 yr. Prime’ Athlete 

⚡Dylan Coghlan (Vegas Golden Knights – NHL) + 8 yr. Prime’ athlete

⚡Carter Turnbull  (Captain of Univ. of Connecticut- NCAA Div I) + 8 yr. Prime’ athlete

⚡Chase Lang (Minnesota Wild – NHL) + 8 yr. Prime’ athlete

⚡Josh Anderson (Colorado Avalanche – NHL) + 3 yr. Prime’ athlete

⚡Sheldon Rempal (Carolina Hurricanes- NHL) + 2 yr. Prime’ athlete

⚡Dylan Ferguson (Vegas Golden Knights – NHL) + 2 yr. Prime’ athlete

⚡Ben Berard (Cornell Univ.- NCAA Div I) + 2 yr. Prime’ athlete

⚡Adelle Clark   (Manhattanville – UCHC – NCAA ) + 3 yr. Prime’ athlete

⚡Aiden Hansen   (R.I.T – NCAA Div 1  ) + 3 yr. Prime’ athlete

⚡Keaton Mastrodonato (Canisius NCAA Div 1  ) + 1 yr. Prime’ athlete

⚡Nico Somerville (American International College – NCAA Div 1  ) + 3 yr. Prime’ athlete

ON-ICE TRAINING: 60 MIN SESSIONS

 

JR: June 1-June 29 (Spring Ice)
      Tuesday/Thursday: 4:00pm-5:00pm

      July 6- August 26 (Summer Ice)
       6:30pm-7:30pm


U13:

July 6- August 26
Tuesday/Thursday: 4:00pm-5:00pm

U15:
July 6- August 26
Tuesday/Thursday: 5:15pm-6:15pm

U18:
July 6- August 26
Tuesday/Thursday: 5:15pm-6:15pm 

 

Become bigger, faster, and more explosive this off season with Prime’ Performance summer hockey development programs. 

July hits, meaning main camps are only 8-10 weeks away, TIME TO GO ! Prime’s summer hockey program will take care of all your off-season developmental needs and have you more than ready for the season ahead.

PRIME’ SPORT PERFORMANCE is a perfect setting for professional, collegiate, junior or minor hockey athletes to make significant improvements in their off-season. 

Prime’s integrated sport science programs are the first of its kind. We offer sport specific testing with active, professional specialists and coaches, and deliver a hockey specific off- season program that has repeatedly proven to deliver results. 

Come to the Islands ‘go to’ hockey performance facility that has over 10 years of training and on-ice coaching experience.

 

The Gold Standard for Athletic Hockey Development:

 

⚡Up to 5 hours per week training at our performance centre

⚡Athletes train in small groups creating a motivating, challenging
and stimulating team training environment 

⚡Pre and Post program physical testing

⚡Nutrition education to fuel the body for PRIME’ performance

⚡ Mental Preparation coaching and sport psychology seminars 

 

On Ice Component:

⚡Junior/Pro program commences June 1/2021

⚡Midget/Bantam/PeeWee program commences July 6/2021

⚡Two hours on-ice per week: skills, drills and conditioning work (2 sessions per week) 

⚡Our on-ice instructors are the top regarded coaches and players, including:

    Colin Birkas, Curt Toneff + NHL/Pro athletes

 

Current PRIME’ hockey athletes 

⚡Patrick Bajkov (Florida Panthers -NHL) +8 yr. Prime’ Athlete 

⚡Dylan Coghlan (Vegas Golden Knights – NHL) + 8 yr. Prime’ athlete

⚡Carter Turnbull  (Captain of Univ. of Connecticut- NCAA Div I) + 8 yr. Prime’ athlete

⚡Chase Lang (Minnesota Wild – NHL) + 8 yr. Prime’ athlete

⚡Josh Anderson (Colorado Avalanche – NHL) + 3 yr. Prime’ athlete

⚡Sheldon Rempal (Carolina Hurricanes- NHL) + 2 yr. Prime’ athlete

⚡Dylan Ferguson (Vegas Golden Knights – NHL) + 2 yr. Prime’ athlete

⚡Ben Berard (Cornell Univ.- NCAA Div I) + 2 yr. Prime’ athlete

⚡Adelle Clark   (Manhattanville – UCHC – NCAA ) + 3 yr. Prime’ athlete

⚡Aiden Hansen   (R.I.T – NCAA Div 1  ) + 3 yr. Prime’ athlete

⚡Keaton Mastrodonato (Canisius NCAA Div 1  ) + 1 yr. Prime’ athlete

⚡Nico Somerville (American International College – NCAA Div 1  ) + 3 yr. Prime’ athlete