A few days before a competition, dancers often start to feel the pressure. Usually it continues into the day of the competition day as well. Did I pack everything? What if I forget something? What if something goes wrong? If you're asking yourself these questions, you're not alone.
As an experienced dancer, I can assure you that stress will always be a part of competitions. However, the good news is that you can control how intensive it is by preparing well in advance. By planning enough time for each step of your preparation and avoiding the last-minute rush, you can reduce your stress level and set yourself up for a successful day on the dance floor. Here are some helpful tips to guide you in getting ready for your next competition.
Part 1: The Day Before the Competition
1. Healthy Light Dinner
It’s important to have a light dinner the night before your competition to avoid feeling too full or uncomfortable the next day. Ideally, have your meal before 8 PM so your body has enough time to digest and rest properly. Your dinner should include a healthy balance of proteins, fats, and carbohydrates. For example, chicken or fish with vegetables and some grains like rice, quinoa or couscous would be a perfect option.
Make sure not to overeat: keeping your meal light is key. This allows your body to properly prepare for sleep, rather than spending the night working hard to digest food. When you avoid overeating, your body can focus on replenishing energy for the next day, ensuring you wake up feeling refreshed and ready to perform at your best.
Avoid experimenting with new foods or eating anything too heavy or greasy, as this could lead to discomfort on the competition day. Stick to meals that you know your body handles well.
2. Skin Preparation
The evening before, use a body scrub in the shower to gently remove any dead skin cells. This step is important for creating a smooth base for your tanning product. After scrubbing, be sure to moisturize it with a cream or lotion to keep your skin hydrated and soft. Properly preparing your skin will help the tan apply evenly and last longer, leaving your skin with a healthy, glowy finish.
3. Pack Everything in Advance
One of the best ways to avoid last-minute stress is to prepare all your competition items the day before. Lay out your costumes, shoes, accessories, first aid kid,
snacks, water and other essentials. This will prevent any panic about forgotten items and allow you to focus on the competition itself. A little preparation can make all the difference!
4. Easy Training
If you plan to train the day before your competition, it’s important not to push too hard. Instead of intense practice with finals and physical exercises, focus on going through your steps without putting too much strain on your body. Overloading your body at this stage could leave you feeling sore or tired on competition day, which could impact your performance. The day before should be about performance practice and staying confident in your routine, not exhausting yourself. Save your energy for when it really matters: on the dance floor during the competition. Make sure to finish your training feeling fresh, not worn out, so you’re fully prepared for the big day ahead.
Part 2: The Day of the Competition
1. Plan Your Time
Make sure to plan enough time for breakfast, hair, makeup, tanning, and packing your competition essentials. Rushing will only increase stress, so it's better to start earlier than you think necessary. Having extra time will keep you relaxed, help avoid last-minute panic, and ensure everything is done properly without feeling rushed.
2. Get Enough Sleep
Going to bed on time the night before is crucial for both your physical and emotional well-being. A good night’s sleep helps your muscles recover and restores your energy, allowing you to feel refreshed and ready for competition day. Physically, being well-rested improves endurance and coordination, while emotionally, it helps you stay calm, focused, and less stressed.
3. Practice Your Make-up and Hairstyle in Advance
It’s a great idea to practice your makeup and hairstyle ahead of time to avoid unnecessary stress on competition day. Experiment with your makeup beforehand to know exactly what look do you want and how long it will take. The same goes for your hairstyle: think it through in advance and break the process down into easy steps. This preparation ensures that both your hair and makeup will turn out exactly as you planned, allowing you to focus on the rest of your day with confidence.
Part 3: Food and Hydration
1. Breakfast
A well-balanced breakfast is extremely important for a dancer on the competition day. It should include a mix of proteins, healthy fats, and complex carbohydrates to provide energy during the day. Be sure to eat at least 1.5 to 2 hours before (not less) the competition begins to allow your body enough time to digest and convert the food into energy. A proper breakfast will not only fuel your muscles but also enhance your mental focus and stamina, helping you perform at your best on the dance floor.
2. Snacks for Energy
Throughout the competition day, it's important to maintain stable energy levels, especially since dance tournaments can stretch over several hours. Instead of choosing fast food or sugary snacks that give you a quick burst of energy but cause a crash later, opt for healthier, more nutritious choices. You can pack snacks like nuts, fruits, dark chocolate. These options will not only keep your energy steady but also help you stay mentally sharp and focused, what is crucial for giving your best performance, especially when the most important rounds are often at the end of the day.
3. Stay Hydrated
Staying hydrated is crucial for a dancer's performance, as even mild dehydration can significantly impact your stamina, cognitive function, and overall physical ability. Proper hydration keeps you sharp, helps prevent fatigue and muscle cramps, and supports faster recovery between rounds, allowing you to perform your best.
These were tips to help you optimize your performance and reduce stress on competition day. Feel free to share your advice with fellow dancers: what tip would you add to this list?
Wishing you the best performances!
Hugs,
