How to prepare for a dance competition

final simulations
This technique helps dancers dance their new routines back-to-back to music in a simulated competition environment. That allows dancers to build their stamina and hone their dance technique on their own without the stress of actual competition.

Mental preparation before the competition
Sometimes novice dancers don’t realize the importance of mental preparation for a dance competition. It is almost as important as physical preparation or perfecting routines. Clearing your mind and concentrating 100% on the dance competition may not be as easy as it seems. Clear your mind of all toxins and tap into your motivation before hitting the dance floor. A couple of yoga classes, an hour of meditation, or just a few hours of doing something other than dancing can do wonders for you.

The right motivation before a dance competition is almost as important as the way you dance. While dancing, many amateur dancers think too much about the technical aspects. They focus too much on their routines, moves, ranking and forget to have fun while dancing. It can often make the dancer look stiff and negatively affect her dance style. Judges can usually tell when this is happening, as it is so obvious to the trained eye. Try to keep technical thoughts just for training in the preparation phase. When it comes time for the competition, all you need to focus on is the joy of dancing. The reason all professional couples always seem to be having fun is simply because they really are. In many cases, this will help you dance better and make you look better.

Start your preparations well in advance
Try to keep your mind clear of last-minute problems before your competition. Finding the best competition dress for you can be time consuming and sometimes quite frustrating, especially if you waited until the last minute. Start preparing for your competition well in advance. You need to free your mind from unnecessary last-minute worries that can affect your performance. The only thing you need to focus on is the upcoming competition and your dance. Before the competition, stress levels rise. That’s why you need to find everything you need – a dance dress, dance shoes and accessories – well in advance. Sometimes dancers tend to get so engrossed in perfecting their routines that they leave all preparations to the last minute. And then, before they know it, they have no time left to find an appropriate ballroom dress. Very often it is very difficult to find a suitable competition dress and custom prom dresses usually take at least 3-4 weeks to be delivered from the time the order is placed. That’s why finding a quality plain, standard or latin dress should be one of your top priorities as you prepare for a dance event. Standard and plain ballroom dresses usually require more time for production.

The hair and makeup of the competition should not be underestimated either. It is recommended that you leave your prom makeup and hairstyle to professionals. Since professional salon hair and makeup artists are often very busy during competition days, you should book your hair and makeup appointment as soon as possible, at least a couple of weeks before the event.

Some of the best professional ballroom dancers say that more than 50% of a dancer’s success in competition depends on how they look on the dance floor. That involves the whole look: the dance costumes, followed by the hair and makeup of the competition. A good quality latin dress or standard dress can enhance a dancer’s performance and can be of crucial importance to her final ranking. Some of the best dancewear companies sell their prom dresses with matching accessories that can save you time and ultimately money.

In case you need to buy a new pair of court shoes before the competition, try not to do it at the last minute. Get your dance shoes at least two weeks before the competition so you can practice in them. Try to avoid buying a new brand or style of shoe that you haven’t worn before right before your competition. The same applies to the ball gown. It is recommended that you get your competition gown at least a week in advance so that you have enough time to practice in it and ensure that it fits you well and does not hinder your movements.

Nutrition and Diet
Believe it or not, your eating schedule in the last 2 weeks before a dance competition can be crucial to your success. A proper diet will give you the strength and stamina to perform great in your competition. On the contrary, a poor diet can negatively affect your performance.

Although your body’s definition, strength, and energy level are more a result of maintaining an overall healthy lifestyle, what you do in the last few weeks can significantly affect your dance routine performance.

It is strongly recommended that you avoid heavy foods that are high in fat and cholesterol. Switching only to high-protein foods or even starving yourself just before a dance competition is a very common mistake.

Let’s keep in mind that two weeks of eating properly cannot make up for years of eating unhealthy foods. Your best bet is that instead of trying to get the dancer’s body of your dreams in just a few weeks by pushing yourself to the limits of exhaustion, you should try to make the best of what you already have. Maintaining a positive nitrogen balance is crucial to your endurance, that is, your overall performance. Maintaining a high energy level is more important than having a leaner but tired body. However, maybe shedding a few pounds before a dance competition could help you feel better. It may not negatively affect your performance if done correctly. Remember that if you feel like you need to lose a few pounds before a competition, you should do it slowly and gradually. Losing too much weight in a short period of time does not lead to anything good. It is not recommended to lose more than a couple of pounds, in the last 2-3 weeks just before your event.

Two weeks before the competition
– Keep fat intake to a minimum.
– Increase carbohydrate intake in the morning. Good sources of carbohydrates are: brown rice, whole grains, vegetables and pasta.
– Increase protein intake in the evenings. Good natural sources of protein are: fish, white meat chicken, egg whites.
– Drink tons of water. Water helps body sales dissolve fat faster than anything else. Along with that, water keeps you hydrated and energized.
– Avoid salt. Salt contains sodium, and sodium keeps water in the body. Which makes you feel heavy and makes your face look puffy.
– Take lots of vitamins. Made through natural sources: organic fruits and vegetables.

Right before the competition
– Make sure you eat something small. Dancing on a full stomach is almost as bad as dancing on an empty stomach. If you don’t eat anything, you run the risk of not having energy on the dance floor when you need it most. An energy bar or cereal bar will do.
– Drink a glass of water. You don’t want your stomach to be too full or dehydrated on the dance floor. Dehydration can be very dangerous and can lead to muscle cramps or even fainting.
– Light dinner before 20:00 the night before, lie down for 7 hours, sleeping more will make you feel sleepy in the morning. An energetic breakfast, a protein bar, a glass of water + some coffee can boost your energy before the competition. Avoid eating too much in the morning right before a competition.

Stretching and Warm-up
A good warm-up and stretching is very important before entering the dance floor. Try not to overload your body and keep your energy for the dance floor. Practicing intensively the night before your competition is not recommended. You can insult yourself or burn out. It is recommended that you try to relax and emotionally prepare yourself for the important day.

learn to move on

Every ballroom professional knows how important it is to always move in a dance routine. Even if you make a mistake, waste time, miss steps, get in the way of another couple or fall, keep going and keep dancing like nothing happened. It can even help you hide some small mistakes and make them unnoticeable for both the judges and the audience.

Don’t let one mistake affect the rest of your dance performance. Learning to keep your focus on your next dance steps and routine can put you one step ahead of your competition.

Many amateur dancers tend to believe that a mistake they made would put a negative mark on the rest of their performance, which is not necessarily the case.