Better rotation on the water, less next day soreness in the gym.
Whether you’re a passionate beginner or a seasoned athlete, our proven framework will help you paddle faster, farther, and with more comfort.
SUMMER SALE — LIMITED TIME
21-Day Programs: $149 $60
28-Day Challenge: $199 $100
Head-to-Toe Mobility On-Demand
Perfect For Canoe, Outrigger, Kayak, SUP,
and Dragon Boat Paddlers
BROUGHT TO YOU BY ANNELY THORSTAD
Coach Thorstad is a multi-discipline paddler who holds certifications in mobility, functional movement, and strength and conditioning, 14 additional sport-specific certifications, a Master's in Sport Performance, and is a PhD candidate in Sport Performance at a Division I university. She is a Precision Nutrition Pro Coach (PN2), Wilderness First Responder, and certified dragon boat, outrigger, canoe, and kayak coach - with medals at regional, national, and international levels.
She has coached 1,500+ athletes across the US, Canada, Australia, Sweden, and the UAE.
She grew up in Atikokan, Ontario - the Canoe Capital - paddling the Quetico-Boundary Waters Wilderness. This isn't just theory. This is lived experience.
21-Day Single Focus Sale price $60/Program
28-Day Mobility Challenge sale price $100
yOU CAN'T PERFORM AT YOUR PEAK
IF YOU DON'T MOVE WELL
21-Day Neck Mobility
Neck Mobility Benefits for Paddlers:
Better Head Rotation: Enhanced neck mobility enables smoother, more controlled head turns, improving paddling technique.
Optimal Body Alignment: Proper neck movement helps maintain correct posture, supporting efficient energy transfer from the core to the paddle.
Wider Field of View: Greater neck mobility enables paddlers to scan the water more easily for obstacles, changing conditions, or race competitors.
Easier Breathing: A mobile neck supports natural head positioning, which can open the airway and improve breathing more efficiently—especially important during intense efforts.
Improve Your Neck Mobility
$149 $60
21-Day Shoulder Mobility
Shoulder Mobility Benefits for Paddlers:
Increased Stroke Power: Full shoulder mobility means stronger, more efficient paddling.
Injury Prevention: Reduces risk of rotator cuff, impingement, and overuse injuries.
Better Paddle Control: Enables a smoother entry and exit of the paddle in the water.
Enhanced Flexibility: Supports a wider range of motion for dynamic movements.
Less Fatigue: Reduces muscle strain and premature shoulder tiredness.
Improved Recovery: Promotes circulation and faster healing after intense sessions.
Improve Your Shoulder Mobility
$149 $60
21-Day Back Mobility
Back Mobility Benefits for Paddlers:
Improved Rotation: Essential for powerful, efficient paddle strokes.
Better Posture: Maintains optimal spinal alignment, reducing slouching and energy leaks.
Reduced Lower Back Pain: Alleviates tightness and discomfort from prolonged sitting or repetitive movements.
Enhanced Core Activation: Frees up the torso for better engagement of core muscles.
Greater Range of Motion: Enables longer, smoother strokes and improved reach.
Prevents Overuse Injuries: Minimizes strain on surrounding muscles and joints.
Improve Your Back Mobility
$149 $60
“Mobility work has made a huge difference in my balance and stability, especially in rough water. I feel more confident and in control when paddling, and I’m able to push myself harder during training.”
— Jasmine P., SUP Racer
Continue Your Progress
At Home & On The Go
21-Day Knee Mobility
Knee Mobility Benefits for Paddlers:
Stable Lower Body Position: Essential for kneeling/standing paddlers.
Efficient Power Transfer: Flexible knees help generate force from the legs and hips.
Reduced Joint Pain: Prevents stiffness and discomfort during long sessions.
Enhanced Balance: Mobile knees adjust quickly to shifting water conditions.
Lower Injury Risk: Protects against strains, sprains, and overuse injuries.
Improved Agility: Supports quick, safe adjustments in technique or direction.
$149 $60
Seated Mobility
Seated Mobility Benefits for Paddlers:
Accessibility: Can be done anywhere (boat, home, office)—no special equipment required.
Reduces Stiffness: Relieves tension in the hips, back, and legs from prolonged sitting (common at home, work, or travel).
Promotes Blood Flow: Gentle movement while seated boosts circulation, reducing the risk of numbness or cramps.
Joint Health: Maintains mobility in knees, ankles, and hips even when standing options aren’t available.
Reduces Injury Risk: Addresses compensations and imbalances that can develop from repetitive movements or static positions.
For those seated 40 hours or more a week.
$149 $60
28-Day Mobility Challenge
28-Day Mobility Challenge Benefits for Paddlers:
Consistency: Builds a daily habit of movement, leading to long-term gains in flexibility and joint health.
Full-Body Balance: Addresses mobility across key areas—neck, shoulders, back, hips, knees, and ankles—creating a well-rounded, injury-resistant paddler.
Enhanced Performance: Improved mobility translates to more efficient strokes, better balance, and faster recovery.
Injury Prevention: Regular mobility reduces the risk of common overuse injuries in paddling sports.
Adaptability: Exercises can be modified for all levels and done almost anywhere—no gym required!
$199 $100
The R.O.T.E Method for Paddlers
The R.O.T.E method is an active recovery and movement protocol used to combat stiffness, improve joint range of motion, and build tissue resilience.
It utilizes a deliberate, step-by-step framework to transition the body from passive relaxation to dynamic, everyday function.
The 4 Pillars of the ROTE Method:
R - RELEASE (Myofascial Release): Self-massage, foam rolling, and mobility tools to release the tension in the fascial tissues. By breaking up trigger points, you help down-regulate the central nervous system to reduce immediate stiffness.
O - Open (Joint Mobilization & Stretching): Once the superficial tissue is released, the focus shifts to restoring access to your joint's full range of motion. Movements include dynamic sequences and gentle rotational flows to safely "open up" tight areas.
T - Train (Active Control): This is where simple flexibility becomes active mobility. You begin building strength at the outer edges of your new range of motion. Training joint control signals to your brain that the body can safely stabilize itself in those deep positions.
E - Engage (Real-Life Integration): The final step translates these new movement patterns into functional, everyday actions. It incorporates athletic, paddling movements, loaded carries, and lunges to ensure your mobilized, controlled ranges transfer cleanly to your paddle sport and into your daily life.
Not sure if this program is right for you?
Read: Why Paddlers Get Sore Shoulders → https://paddleperformanceframework.com/blog
Stretching, Flexibility, Mobility...
What's the Difference?
THE MISSING LINK FOR PADDLERS:
MOBILITY PROGRAMMING
WHEN TAKING GLP-1 MEDICATIONS
GLP-1 medications are increasingly popular for managing weight and improving metabolic health. They offer several benefits for those in need. However, emerging evidence suggests that while GLP-1s can be effective, they may also cause muscle loss and other side effects. This is where a mobility program becomes essential.
WHY ADD A MOBILITY PROGRAM?
Incorporating a structured mobility program can help mitigate some of the potential downsides of GLP-1 medications. Here’s how:
1. Combat Muscle Loss
- Strength Training: Engaging in resistance exercises can help preserve and build muscle mass, counteracting the muscle loss associated with GLP-1s. Adding mobility sequences to your strength training routines improves your range of motion, leading to better form, deeper muscle activation, increased power, and crucial injury prevention, allowing you to lift more effectively and achieve greater strength gains.
- Functional Movement: Mobility exercises improve your overall strength and stability, which is crucial for maintaining muscle health.
2. Enhance the Effectiveness of GLP-1 Medications
- Synergistic Benefits: Regular physical activity not only enhances the metabolic effects of GLP-1s but also improves muscle mass, leading to better weight management. Add mobility sequences to your warm-ups and cool-downs to improve recovery times.
- Increased Caloric Burn: A dedicated mobility routine helps you burn more calories, supporting your weight loss efforts without compromising muscle integrity.
3. Support Long-Term Health and Sustainability
- Healthy Habits: Establishing a routine that includes mobility will help you develop lifelong habits that are essential for maintaining your health.
- Holistic Approach: By addressing both weight loss and muscle health, you create a balanced approach that supports your overall well-being and extends your paddling life.
START YOUR JOURNEY TODAY!
Don’t solely rely on GLP-1 medications for your health transformation.
Elevate your treatment with a dedicated mobility program that will:
Maximize Your Results: Achieve your health goals more effectively while helping to preserve muscle mass.
Enhance Your Quality of Life: Experience active, functional movement that promotes both physical and mental health.
JOIN US NOW!
Take the first step towards a healthier, stronger you.
Explore our mobility programs if you are a paddler taking GLP-1 medications.
Your journey to better health starts here!
“I used to struggle with tight shoulders and lower back pain after long sessions. Since starting the mobility program, my pain has disappeared, and I recover much faster. I can now paddle multiple days in a row without any issues.”
— Mike T., Kayaker
GET MORE & STAY CONNECTED
JOIN OUR ONLINE PADDLING COMMUNITY
From Beginner to Pro: Paddle, Learn and Grow Together!
Train smarter with an online community that delivers evidence-based training tips, Zoom sessions with industry experts, and coach-led motivation—so progress sticks.
Build your resource library to personalize your Mobility, Nutrition, and Mental Strategies, all geared to help you convert effort into speed and paddling comfort.
Videos, Zoom sessions with the experts, printable guides, meal plans, recipe bundles, and MORE!
Join for $45/month — cancel anytime. Includes a treasure trove of informative guides, expert Zoom sessions, meal plans, and mental performance tools built for paddlers at every level, across multiple disciplines.
Science-backed. Professionally written.
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PADDLE PERFORMANCE FRAMEWORK
pillar #1: mobility
Pillar #2: Nutrition
Pillar #3: Sport Psychology
You can't perform at your peak if you don't move well.
Understanding the importance of corrective exercise, stretches, and movements to increase your paddle performance is essential.
Our head-to-toe mobility program series is highly effective and will help you paddle longer and with more comfort on and off the water. Ideal to incorporate into warm-ups, cool-downs, or as standalone exercises.
Experience the best training practices for your body and movement with an optimal balance between the time invested and the results you can feel each day.
Fuel smarter, paddle stronger, paddle longer.
The Paddle Performance Nutrition pillar gives you clear, sport-specific fueling plans—what to eat before, during, and after sessions—so you paddle with steady energy, recover faster, and race with calm confidence.
Evidence-informed guidance on carbs, protein, healthy fats, hydration, and supplements to help you reach your goals. Ready to feel the difference?
Join our monthly Paddling Community to start receiving your evidence-based guides.
Build a calm, focused mind that performs when it counts.
The Sport Psychology pillar is designed to help athletes build mental skills, build confidence, reduce anxiety, and develop resilience, using practical tools such as intentional breathing techniques, focus cues, and visualization to manage nerves, stay present, and perform under pressure with clarity.
Evidence-informed and easy to practice anywhere, so that you can make the most of your workouts and finish stronger at all levels of athletic experience.
After adding daily mobility work to my training, I noticed my paddle strokes became smoother and more powerful. My rotation and reach have improved the most, and my coach commented on how much my form has improved.”
— Sarah L., Dragon Boat Paddler
MEET your coach
Hey, I'm Annely!
As a passionate, lifelong multi-discipline paddler and Sport Performance Specialist. I’m dedicated to helping athletes unlock their peak potential—both on and off the water.
Why Work With Me?
Expertise:
I hold mobility, functional movement, strength and conditioning, and 14 additional sport-specific certifications, a Bachelor of Science in Psychology (Performance focus), a Master’s in Sports Psychology, and am a proud graduate of the Precision Nutrition Athletic Masters Program (PN2).
Continual Growth:
I’m currently pursuing my PhD in Sport Performance Psychology at a Division I university, where I’m advancing paddle sport performance through cutting-edge research in athletic nutrition, mobility, strength, and conditioning.
Impact:
I’ve worked with over 1,500 athletes and coaches across the United States, Canada, Australia, Sweden, and the UAE, sharing proven strategies for success in both training and competition.
Proven Results:
I’ve earned medals at regional, national, and international levels. My roots run deep in paddle sports as I grew up in Atikokan, Ontario, known as the Canada Canoe Capital. The Quetico-Boundary Waters Wilderness Area is where my passion for paddling began.
My Approach:
With my background in sports performance psychology and a commitment to evidence-based practice, I offer insights that transform not only your physical abilities but your mindset. My programs are designed to help you perform at your best, prevent injury, and enjoy every moment on the water today, and for all your day trips, expeditions, or competitions tomorrow.
Ready to Elevate Your Performance?
Join me on your journey to stronger, smarter, and more resilient paddling. Together, we’ll unlock your full paddling potential—so you can achieve your goals in paddle sports and paddling longevity.
Fuel smarter. Paddle stronger.
Paddle harder, recover faster, and race with sustained energy. This free guide shows you how to balance your macros for sport-specific performance - designed for paddlers by a Precision Nutrition Pro Coach.
“I was surprised how easy it was to fit mobility exercises into my routine. The results speak for themselves: better posture, fewer aches, and a noticeable increase in paddle power.”
— Chris S., Recreational Canoe Paddler
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