COMPETITION: PRACTICAL TIPS TO ARRIVE READY, CALM AND AT YOUR BEST

Competitions are a mix of excitement and stress. The good news is: with simple (but regular) preparation, you can gain confidence, avoid unexpected problems, and enjoy your performance. Here are some practical tips designed for dancers (children, teens, and adults) and their accompanying parents.

1) Choose a preparation strategy (not just “rehearse more”)

• Cut out your variation: work in sections (8 beats, 16 beats), then reassemble.

• Repeat your variation facing AND with your back to the mirror.

• Alternating between technical and artistic aspects: one day focusing on precision, one day focusing on intention/presence.

• Rehearsals “like the big day”: 1 to 2 times a week, do a complete run without stopping, with entry/exit, salute, look.

2) Manage your energy: regularity is better than "all at once"

• The last 10 days: avoid “overloading” (risk of fatigue and minor injuries).

• Plan for light days: mobility, soft bar, marking, visualization.

• Sleep: it's your best ally for memory and recovery.

3) Pay attention to the details that make a difference on stage

• Musicality: listen to your music on repeat (in the car, while walking) and identify the accents.

• Lines and finishes: hands, nape of the neck, gaze, toes… these are often the points that “elevate” a performance.

• Transitions: work on the passages “between” movements, this is where quality is often lost.

4) Costume, hairstyle, makeup: test everything beforehand

• Full test: dance at least once in the outfit (or equivalent) to check: support, comfort, transparency, scratchy seams.

• Hairstyle: do a "holding" test (bun, pins, hairnet) and really move it.

• Makeup: adapted for the stage (a little more dramatic than for everyday wear), but remains true to the style.

5) Pointe shoes, demi-pointe shoes, ballet slippers: secure your equipment

• Have a plan B: a spare pair if possible, and extra ribbons/elastics.

• Break-in period: never change model or size just before a competition.

• Small essentials: bandages, protective pads, rosin (if permitted), needles/thread, scissors.

6) The “anti-stress” bag: your express checklist

• Appropriate clothing and underwear

• Climbing shoes (and a spare pair if possible)

• Spare tights/socks

• Pins, nets, elastic bands, hairspray

• Makeup + makeup remover

• Needles and thread, scissors, safety pins

• Bottle of water + simple snack (banana, applesauce, dried fruit)

• Paper/tissues, mini first aid kit

• Music (if needed) on 2 devices (phone + USB drive)

7) Warm-up: effective, not exhausting

• Start early: 20–30 minutes of gradual exercise is better than 10 minutes “all out”.

• Active without burning yourself out: light cardio, mobilization, then specific (feet/ankles, hips, back).

• Keep your energy up: the goal is to arrive "ready", not already tired.

8) The mind: transforms stress into energy

• Concentration routine: 3 slow breaths + a simple phrase (e.g., “I am ready.”).

• Visualization: imagine your smooth transition, from the first step to the bow.

• Anti-panic plan: if you make a mistake, or fall, keep going. A jury prefers a lively dance to a stoppage.

9) The big day: timing and attitude

• Arrive early: to scout the place, the backstage areas, the floor, the space.

• Mark the space: if possible, make a mark of the diagonals, entrances/exits.

• Stay in your own bubble: avoid looking at others "to compare yourself". Be inspired, but keep your focus.

10) After the session: recover and learn

• Stay hydrated, cover up: the body cools down quickly.

• Note 3 things: 1 success, 1 point to improve, 1 objective for next time.

• Keep in perspective: a competition is a step, not a definition of your worth.

Conclusion

A successful competition isn't about "zero stress": it's about smart preparation, meticulous planning, and a reassuring routine. Most importantly, it's about arriving on stage with confidence, solid technique… and enjoyment.