How to Prepare for Dance Competition Weekends

Competition weekends are an exciting and intense time for dancers. They require high energy, focus, and stamina, but they can also be physically and mentally demanding. At Smartt Steps we want our dancers to take on more responsibility for the preparation and their recovery as they get older.  Here are a few tips for how dancers can optimize their competition experience:

Recovery Tips

After the curtain falls and the awards are handed out, recovery becomes just as important as preparation. Here’s how to bounce back and stay healthy:

Cool Down: Right after performing, spend 10-15 minutes stretching and doing light movement to help your body return to a resting state. This reduces soreness and speeds recovery.

Rehydrate and Refuel:
Drink plenty of water and eat a nutritious meal or snack that includes protein and carbohydrates to replenish your energy stores.

Take Care of Your Body:
Ice any sore or swollen areas, and consider using a foam roller or massage ball to ease muscle tension. If you’re feeling especially sore, take a warm bath with Epsom salts.

Prioritize Rest and Sleep:
Allow your body time to recover by getting plenty of rest in the days following the competition. Consider taking a day off from intense physical activity.

Reflect on Your Performance:
Review your performance videos to identify strengths and areas for improvement. Celebrate your accomplishments and set goals for the future.

Stay Positive:
Whether or not you take home a trophy, remember that competitions are about growth and experience. Use the weekend to motivate and inspire your future dancing journey.