Hi dancers, and welcome back to The Reel Deal! In this Comp Chat, we’re going to talk about how to set yourself up for success in any competition. And just in time for the West Region Open Championships this weekend!
In order to perform your best at a competition, it’s essential to set yourself up for success—both mentally and physically. Whether you’re new to competing or a seasoned pro, going into a competition weekend without a plan can leave you feeling unprepared. Having a strategy in place for things like travel, meals, and sleep will help ensure that you feel your best, allowing you to dance your best when it matters most!
For the Dancers
Dealing with Travel: One of the unique challenges of competing out of state is that you’re not just a 20 minute drive from the venue, and you don’t get to sleep in your own bed. But traveling for dance can also be a lot of fun! Here are my top tips for handling travel on a competition weekend:
Use travel time to rest up! Whether you’re driving or flying, take the opportunity to relax. Rest your body, catch up on sleep, clear your mind, and don’t forget to stay hydrated.
If you’re flying, pack your dance essentials in your carry on. Make sure your shoes, wig, costume, and any other dance items are with you in your carry on. In the rare case your checked luggage gets delayed or lost, you’ll have peace of mind knowing your essentials are safe.
Pack some of your go to snacks or drinks, especially if they're part of your pre- or post-dance routine. You never know if stores near the venue will carry what you're used to. The more you can stick to familiar habits, the more comfortable and focused you’ll feel!
Food: Many dancers worry about eating too much on competition days because they’re afraid their stomachs might hurt or they’ll feel weighed down. But often, that leads to not eating enough, which can actually hurt your performance. Remember—Food is Fuel! Your body takes the food you eat, breaks it down, and turns it into energy so your muscles and brain have the power to help you dance your best! If you don’t eat enough on competition day, you might not have the energy or strength to give your best performance. Here is some advice for staying energized during a competition weekend:
Pasta and Protein Routine: Lillian and I always stick to our pasta and protein routine the night before we dance. This is our favorite pre-competition meal, and it’s something we highly recommend!
Carbs: Pasta is a great carb, which is the best source of energy for athletes. Carbs break down slowly, storing energy to last through your rounds. Other examples of good carbs include bagels, potatoes, bread, fruit, starchy vegetables, and oatmeal.
Protein: Protein helps keep your muscles strong and also gives you energy. Good sources of protein are lean beef, chicken, chickpeas, eggs, and peanut butter.
Don’t Skip Breakfast: Early mornings can be tough, and remembering to eat a good breakfast when you have to dance at 9 am can make them tougher. But even if you’re in a rush, make sure you grab something for breakfast, like a bagel and peanut butter, yogurt and fruit, or oatmeal.
Quick Energy Boosts: Keep quick snacks in your dance bag! Granola bars for protein or even a candy bar for some sugar can give you a little boost in between rounds.
Hydration: Don’t forget to stay hydrated! Water is just as important as food for helping you feel your best throughout the weekend.
Sleep: Getting enough quality sleep is essential to feeling your best on competition day. Sleep allows your body and brain to rest and recover, helping you wake up energized and focused. Without enough rest, you might feel tired, unfocused, or sluggish, which could affect your performance. To make sure you can relax the night before, set out your things so you’re ready to go in the morning. If you have an early start, go to bed early, and try to avoid screens like phones or tablets before bedtime to help you fall asleep faster. Rest well so you can dance your best!
By following these tips, you'll be well-equipped to focus on your dancing and enjoy the competition experience to the fullest!
For the Parents
Being the parent of a competitive dancer can be challenging. It can be tough to watch them go through the ups and downs of competition, especially when you know how much effort they’ve put in. We all want your dancer to feel their best and perform well, and your support plays a huge role in making that happen. But with the emotions and pressures of competition weekends, knowing how to best support your dancer can make a big difference in helping them feel prepared and avoiding unnecessary conflict.
Based on my experiences over the years, I’ve laid out some advice for parents of competitive dancers. My parents have been with me at every competition I’ve been to (except my most recent feis here in Ireland), and while it took some time to figure out what worked best, we’ve developed a good understanding of what each of us prefers and what our responsibilities are during competition weekends. I also asked my parents to share their advice for parents attending an out-of-state competition for the first time, which I’ve woven into the tips below. The three main areas I’ll focus on are setting expectations, trusting your dancer’s training, and managing the competition schedule.
Set Expectations: One of the best ways to ensure a smooth competition weekend is by having a conversation with your dancer beforehand about what they’re expecting and how you can best support them. Some dancers appreciate help with hair and makeup, while others prefer to handle it on their own. Similarly, some might want you with them for warm up and stretching, while others prefer to work with their teachers or teammates. Understanding your dancer’s preferences ahead of time makes the weekend much easier to navigate. Here are some key points you can discuss with your dancer:
Do they want you to make sure they wake up on time?
Do they want help getting ready?
Do they want you to go with them to warm up, stretch, and practice?
Do they want to sit with you or their friends during results, or bounce between both?
What do they want to eat, and when?
Where do they want you in the room while they are dancing (sitting where they can see you, standing in the back where they can see you, no preference…)
Just as you’re learning their expectations, it’s important that your dancer understands yours as well. For instance, if you don’t want them wandering the venue or hotel without you, make sure they know ahead of time. Or, if you’d like to have a family dinner after they compete, set that plan before they make other arrangements with friends. These kinds of discussions help avoid unnecessary conflicts or distractions and keep your dancer focused and relaxed throughout the weekend!
Trust their Training: Trusting the expertise of your dancer’s teacher can really help your child to focus. While you know your child and their needs best, their teachers understand them as dancers. When you show trust in their instructor, it boosts your child’s confidence. Your child looks to you for emotional encouragement, and they will appreciate hearing uplifting words rather than technical tips. By leaving the technical feedback to their teacher, you can help your dancer stay focused. If you do have observations about their performance, consider discussing those with the teacher. Sometimes it’s easier for dancers to hear those things from a teacher since that’s what they are used to.
Advice from my Mom about trusting your dancer’s training: “Parents and coaches should take a collaborative approach for supporting dancers during competitions. I perceive dancers feel enough stress and pressure and don’t need parents adding to it. It really comes down to knowing who you are as a parent and who your child is, and providing support in that space without stepping into the coaches’ space.”
Managing with the Schedule: Dance competitions are rarely on time. It’s just a fact. Competitions start late, rounds run behind schedule, and results take longer than planned. Your dancer will likely face some sort of delay. The best way to help them handle the any changes is by staying calm and focusing on their needs. Especially for younger or less experienced competitors, keeping them on track with the schedule can make a big difference. Making sure they’re ready on time, with enough time to warm up and stretch, will help them feel prepared and relaxed. If it looks like the day is running long and your dancer hasn’t had a chance to eat, consider picking up a meal for them so they don’t end up hungry when everything is closed after the competition. Staying a step ahead of the unpredictable schedule can help avoid stressful situations!
Advice from my Dad about managing a competition weekend schedule: “Be flexible, expect the schedule to run behind, and if you’re scheduled in the afternoon or evening, scope out restaurant closing times, even in the hotel. And if you’re scheduled for the afternoon or evening on the last day, I’d recommend traveling home the next day to remove the added stress of, for example, trying to catch a flight.”
I know this is a lot of information, but I hope it has provided you with valuable insights to help your competition weekend go smoothly. Whether you're a dancer or a parent, feeling prepared can make all the difference! If you're competing at Regionals this weekend, I wish you the best of luck and hope you have an amazing time!
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