From Studio to Stage: Preparing for Competition Season

The lights go down. The curtain rises. It’s that time of year again — competition season has begun.

This time of year is exciting and full of anticipation. However, a lack of preparation can lead to unnecessary anxiety for both dancers and parents. Dancers, if you are starting to feel butterflies during rehearsals, know that you are not alone. Many dancers begin to feel nervous long before their first competition.

The good news? Once that first competition is done and dusted, you will feel far more prepared to tackle the rest of the season.

The best way to ease these feelings is to prepare with care. A daily rehearsal routine and a mental check-in can work wonders for a dancer’s nerves. Organising your competition bag well ahead of time is also an effective way to help parents remain calm. Ask your teacher for a checklist of items and set everything out the weekend before. Pack extra tights, socks, underwear, and jewellery. It is always better to have something and not need it than to need it and not have it.

The first competition is arguably the most important one of the year. It sets the tone for the season and helps dancers understand what parts of the day may need adjustment. Dancers should use this competition as an opportunity to evaluate their performance skills.

Think about things such as:

• Stage awareness (Did you travel too close to the curtains?)

• Performance stamina (Did you run out of energy toward the end?)

• Nerve management (Did nerves affect your performance?)

  
  

The results themselves are not the most important part of Round One. What matters most is the experience of performing new dances on stage for the first time.

There is a saying: If you fail to prepare, you prepare to fail. Preparation happens in the months, weeks, days, hours, and minutes before a dancer steps onto the stage.

In the month before, focus on knowing your choreography thoroughly. In the weeks before, work on sections that feel new or uncomfortable .In the days before, perform your routine for friends or family to practise dancing under pressure. In the hours before, eat balanced low-GI carbohydrates and complete a proper warm-up. If your favourite athlete warms up before a game or race, dancers must do the same before performing. In the minutes before stepping on stage, take a few deep breaths and remind yourself why you dance — because you love it.

A well-prepared body and mind lead to confident performances.

Many dancers say that the hardest part of the first competition is managing their nerves. This can be addressed in several ways. Practising your routine in front of others before competition day helps ensure that stepping onto the stage is not the first time someone other than your teacher has seen your dance.

For older dancers, visualisation techniques are particularly effective for managing performance anxiety. One simple strategy every dancer can learn is the box breathing technique: breathe in for four counts, hold for four counts, breathe out for four counts, and hold again for four counts. Repeating this for a few minutes before performing can significantly reduce nerves.

Most importantly, focus on the effort of your performance rather than the outcome. This mindset helps dancers feel calmer and more in control.

Then there is the practical preparation for competition day. Nothing is more stressful than arriving at a venue only to realise something has been left at home — especially when it is an away competition.

The best solution is simple: lists.

Lists for everything — what to pack, what to do, costume items for each dance, daily schedules, makeup products, and backup music. Not every list needs to be a tick-off checklist, but writing things down helps prevent mistakes. Begin making these lists at least two weeks before the competition to allow time to gather anything you may need.

Parents, while competition day can be stressful for dancers, we know it can also be challenging for you. Maintaining a calm and supportive environment is key to helping your dancer succeed. Your role is to provide encouragement and be their friendly face in the audience.

Try to avoid adding pressure by offering incentives for certain placings. Instead, focus on how your dancer felt about their performance and effort. Reinforce positive self-talk and help them replace negative thoughts with constructive ones. The first competition sets the tone for the year for parents as well. Let it be an experience that leaves you excited to watch your child grow on stage throughout the season.

The first competition of the year is a big milestone, but remember — it is the start of a journey, not the destination.

Think of it like your first coffee stop at Wimpy on an exciting road trip. It fuels you, energises you, and prepares you for everything that lies ahead.

Use this first competition to fuel your passion and motivate you to work hard throughout the season. Try to make one new friend among your fellow competitors. Every time you step onto the stage this year, you will improve. Every dancer’s season will look different, so focus only on what you can control and learn from your experiences.

Round One isn’t about proving yourself — it’s about stepping onto the stage ready to grow.

DanceIt Studios

We don’t reach for the stars. We create them. One joyful performance at a time.