Competition season is one of the most exciting (and yes, nerve-wracking) times of the year for dancers. There’s so much anticipation leading up to those big performances—the hard work, the nerves, the adrenaline. But let's be real: without the right preparation, it can all feel a bit overwhelming.
I get it. The pressure to perform perfectly can be huge, and the crazy competition schedules only add to the chaos. But instead of stressing out, let’s break it down into manageable steps so you can show up to every upcoming rehearsal and performance feeling your absolute best. Here’s how you can prepare for competition season—physically, mentally, and everything in between.
1. Start with a Warm-Up That Works for YOU
I know, I know—everyone says “warm up,” but honestly, it’s the secret sauce. Stretching might feel like enough, but a proper warm-up goes way beyond that. It’s about prepping your body to handle the intensity of rehearsals and performances, while also preventing injuries that could slow you down.
Here’s why you don’t want to skip this:
Injury Prevention: A good warm-up gets the blood flowing and makes your muscles more flexible, so you’re less likely to pull something mid-routine. Trust me, it’s worth the time.
Mental Focus: You know that feeling when you finally hit the floor and you’re just in the zone? That’s what a warm-up does. It gets your mind ready to focus on technique, choreography, and performance.
Energy Boost: You’re going to be moving a lot, and you want your body to feel strong and energized, not stiff and sluggish.
2. Sharpen Your Technique—Don’t Just Focus on the Moves
It’s easy to get wrapped up in learning and running the choreography for competition, but honestly, nailing the technique is what will set you apart. Every jump, turn, and leap has to be executed with control and precision, and that will only come with practice. The more solid your foundation is, the better your execution will be.
Just remember: competition is about quality over quantity. Instead of trying to learn a million moves, focus on executing the ones you already know at your absolute best. It’ll pay off.
3. Stick to a Routine (and Make It Work for You)
It’s tempting to think that cramming in extra training or rehearsals will give you a competitive edge, but burnout is real, and trust me, you don’t want to overdo it. Consistency is key, not chaos.
Here’s what your routine should look like:
Class Time: Make sure you’re showing up to your regular classes and focusing on building solid technical skills. These are the building blocks of everything else.
Cross-Training: Don’t neglect strength training or cardio. These will keep your body in good shape and improve your overall performance. Plus, it’ll help your endurance when you’re running through back-to-back routines. But now is NOT the time to start something new with your training!
Recovery Time: Your body needs time to rest and repair. Trust me, if you don’t rest, you’ll pay for it later. Include stretching and some gentle yoga on your off days to keep things loose.
Listen to your body. If you’re feeling tired, take it easy. You can’t pour from an empty cup. The goal right now is to refine your technique and feel completely comfortable with everything you’ll be doing on stage, and you’ll only do that by giving your body what it needs.
4. Last-Minute Choreography Prep
When competition day arrives, you want to feel confident in your routine without overdoing it. Growing up we had a competition superstition that if we ran through the dance before we went back stage, we wouldn’t do as well! So we would all stand in a circle and talk through the movements so we felt ready, but NOBODY was doing the choreography! Now you don’t have to take it that far, just steer clear of doing too much.
Here’s a few ways you can stay sharp without tiring yourself out before you hit the stage:
Run through your routine lightly: In the hours leading up to your performance, do a few slow, controlled run-throughs of your routine. Focus on key moments—clean up transitions, nail the timing, and check your technique. But don’t over-practice. A couple of runs will help reinforce muscle memory without exhausting you.
Focus on problem areas: If there’s a part of your routine you’ve been struggling with, give it a little extra attention—but don’t stress. A few repetitions of that specific section can help build your confidence and muscle memory.
Stay calm and confident: Don’t rush through your routine or try to learn anything new. This is about ensuring that you’re mentally ready, so trust yourself and the hard work you’ve already put in.
You’ve already practiced your choreography countless times, so trust that your body knows what to do. Keep it light, stay focused, and leave the heavy lifting for when you’re on stage!
5. Fuel Your Body for Performance
As competition season gets closer, don’t forget that how you fuel your body can have a huge impact on your performance. While I’m not giving specific nutrition advice, it’s important to remember that proper nutrition and hydration can make all the difference in how you feel and perform.
Make time to eat: On those busy competition days, it can be easy to skip meals or grab something quick. But taking the time to eat balanced meals will give you the energy you need to perform at your best.
Stay hydrated: Don’t forget to drink plenty of water! Staying hydrated helps your muscles perform better, recover faster, and keep you feeling your best throughout long days of dancing.
Your body needs fuel to keep going—especially when you’re on the go. Prioritize eating and drinking so you can focus on performing your best.
6. Mental Prep: Get Your Mind in the Game
Competing is just as much about mental preparation as it is about physical prep. Nerves are totally normal, but you can control how they affect you. Here’s how:
Positive Self-Talk: It’s easy to get in your head, especially with the pressure of competition. But replacing negative thoughts with affirmations like “I’ve got this” or “I’ve trained for this moment” will keep your mindset strong.
Visualization: Close your eyes and imagine yourself nailing every move in your routine. Picture the audience, the lights, the music—all of it. It helps your body feel prepared before you even step on stage.
Focus on the Process, Not the Outcome: Focus on executing your routine the best you can, not just winning. Every time you step on that stage, you’re growing, learning, and getting better.
Remember: This is your time to shine. You’ve put in the work, and you’re more than ready for whatever competition season throws your way.
7. Stay Organized—It Makes a Difference
Last-minute packing, forgetting your shoes, or scrambling to find your performance playlist? I’ve been there. It’s stressful, and it doesn’t help when you’re already juggling rehearsals and everything else.
Take a few minutes to organize yourself:
Make a Checklist: Write down everything you need to bring—costumes, shoes, music, hair & makeup supplies. Double-check everything before you leave.
Create a Competition Calendar: Keep track of rehearsal dates, performance times, and travel plans. Staying organized will help keep you calm and in control when the competition days arrive.
Feeling Ready?
Competition season doesn’t have to be overwhelming. With the right preparation—physically, mentally, and emotionally—you’ll feel confident and strong every step of the way. Just remember, it’s all about balance, focus, and self-care. You've got this!
And hey, if you’re looking for a simple, effective warm-up routine to get you ready before you hit the stage, grab my FREE Warm-Up Guide and let’s get you ready for all the amazing things ahead. You can download it here.
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