How to Get Ready for Dance Competitions - 3 Rules to Perform at Your Highest Potential

Competitions are a high-stress environment. Most of us compete to improve, to track our progress, to work towards a goal. Ideally, these events should be extremely fun! Costumes, makeup, everything that leads up to the moments where you are gliding on the dance floor, a true prince or princess, with a potential trophy waiting for you on the podium.

Yes, it's nerve racking to have as much attention and pressure as you tend to on the competition dance floor, but the winners (and the ones who have the most fun) are usually those that seem the most confident and relaxed. This is because if your mind and body are at ease, they can communicate better and access the muscle memory and creativity that yearns to present itself on the dance floor.

"Be confident" and "Be relaxed" are much easier said than done! But there are three things that we can do to achieve this higher state of being:

1 - Teach your Body the Required Muscle Memory

One difference between amateurs and professionals is that professionals have built a stronger set of tools into their muscle memory. Most learning in dance occurs slowly at the subconscious level in muscle nerves. Once you repeat a movement enough times it becomes so easy you don't even have to think about it! We all learn at different paces and you might be faster or slower in this process, but we all go through it. It is important to focus your awareness on whatever movement you want to learn, and repeat it enough times for it to become second nature. And do this consistently, with patience, without expectations of particular outcomes.

The quickest way to truly learn is to test yourself! Testing is a great way to track your progress, but mostly it activates neuroplasticity which allows for our brain to change shape in order to properly encode the learnt material. This would look like running the choreography from beginning to end multiple times, doing it to a different song, trying to start from the middle, etc. 

This process is a long one, so it's important to recognize that your body will not easily learn new material a day before the competition. So plan in advance, and if you are not where you want to be by the time of the event, that's OK! If we refuse to put ourselves out there until we feel perfect, we might never feel ready, and that would be a shame.

2 - Ground Yourself

On the day of the competition, this is where the stress comes on. Many energies are floating around, and it's hard not to be affected by other overly present and/or negative energies. There are many things to think about. "What if I forget?", "what if I slip?", "what if my hair clip falls?" - these "what-if" questions do not benefit you in the moment. It's good to prepare as well as we can, provided the time and energy - to have a hair specialist strongly secure your hair clip, for example. But instead of all these floating thoughts in your mind, causing you to worry endlessly, try to think of how your body feels. How the ground is supporting your body weight, how you can use the ground as the force that gives you energy for movement. Do this throughout the day, and especially right before you get on the dance floor. Really feel your body - feel each extension, stretch, connection. Feel how good it feels. This will not only feel more grounded, but it will also make you look amazing! Trust me ;D

3 - Have fun!

Cliche advice, but it's true. We tend to forget why we got into dance into he first place. Remind yourself of why you dance in the first place, and try to feel that excitement, even in the high-stress environment of competitions. Instead of seeing training, hair and makeup as chores, find the fun in it! Connect with your inner child, with the awareness of the creative freedom you have over many aspects of your experience. Try to see it from an outside perspective, treat the dance floor as a playground, and feel the connection to your creative, dancing self. This in turn helps relax and ground your body, making it not only easier and more enjoyable for yourself, but you will be also fun to watch!

Pictures: Ballroom dancers wearing iLoveDanceShoes

Bonus: Have the right shoes!

Lastly, no one wants to worry about footwear when there are so many other things to think about. It is worth putting time and energy into finding your perfect pair to make sure you are comfortable and able to move freely. Furthermore, foot health is extremely important as it affects our ankles, knees, hips, and ultimately our entire bodies. And foot injuries can be incredibly painful. We at iLoveDanceShoes recommend booking an appointment to talk to a specialist and find the best pair for you based on your personal needs.  

Conclusion

Competitions may be high-stress environments, but they are also opportunities to showcase growth, passion, and artistry. While the pressure to perform can feel overwhelming, true success—and enjoyment—comes from confidence, relaxation, and a deep connection to the joy of dance. By reinforcing muscle memory through deliberate practice, grounding yourself in the present moment, and embracing the fun of the experience, you can transform competition nerves into exhilarating performances.

Remember, dance is not just about trophies or perfection—it’s about expression, progress, and the sheer thrill of movement. So step onto the floor with trust in your training, awareness in your body, and a playful spirit. Whether you leave with a medal or just unforgettable memories, the real victory lies in dancing with heart and loving every step of the journey. Now go out there, shine, and let your passion move you! 💃✨🕺