Preparing for a dance competition takes a lot of time and effort. You and your studio have been practicing and perfecting a routine for months, and now the time is here to put it on the stage in front of a panel of judges. However, before you are called to the stage, Star Systems, your dance competition company, has a few last minute tasks to help you perform your best on stage. Keep reading to learn more!

Warm Up and Stretch

You never want to hit the stage cold. At an all-day competition, you can find yourself doing a lot of sitting around while waiting for your time slot. Use that time to keep your muscles warm and active. Right before you go on stage, spend five to ten minutes warming up your muscles by briskly walking around the room, jogging in place, doing jumping jacks, or skipping rope. This will get your blood flowing and your heart rate up.

After your muscles are warmed up, be sure to stretch. Stretching not only helps you to be more limber, but it can also help prevent injuries like sprains and pulled muscles. Be sure to devote stretching time for your legs, hips, torso, shoulders, and arms.

Fuel Your Body

With the craziness of the dance competition world, it can be easy to forget to eat. However, even if your mind isn’t focusing on what you’ve eaten today, your body will certainly feel the effects of a hungry tummy! Pack some healthy snacks in your dance bag to get you through the day. Good options include apple slices and peanut butter, vegetables and hummus, granola and yogurt, hard boiled eggs, or protein bars. Eat a small snack about half an hour to an hour before your dance time slot to ensure you have plenty of fuel to get through the performance.

Hydrate, Hydrate, Hydrate

Staying hydrated throughout the day is just as important as eating a healthy snack, but you don’t want to chug an entire bottle of water right before you go on stage! It is better to drink small amounts of water throughout the day so your body is consistently hydrated and you don’t end up with an upset stomach.

Clear Your Mind

Even if you’ve been practicing your routine for weeks and weeks, panic mode typically sets in right before you go on stage. Whether you’re nervous about performing in front of a crowd or you are worried that you will forget the steps, it is important to leave those worries in the wings and step on stage with a clear mind. Find a quiet place to sit for a few moments and meditate or work on breathing exercises. This will give your mind something to focus on other than the competition and will bring your heart rate down.

Are You Ready To Dance?

Dance competitions can be stressful, but there are steps you can take to give your best performance to the judges when you hit the stage. A big portion of preparing for a dance competition happens in the studio during the months and weeks leading up to an event. That said, there are also some things you can do the day of the competition to make sure your mind and body are ready to dance your best.

We’re approaching the end of the year which means the peak season of dance competitions will be here before we know it! Are you or your studio ready to give it your all on competition day? Star Systems Talent has announced our list of upcoming dance competitions for 2019 and we’d love to see you there! Get registered today!