Ready to take the Stage
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It’s time to get ready to compete, so now what? We know the temptation is there to run your dance over and over again before you go on stage. I have just one word for you - DON’T. Preparing to perform requires much more than just running your dance. Your body is your facility and you need to allow it time to do its job. So here's a “mind your ps and qs list” - but it’s mostly just ps - Practice Performance Preparation.
The day of a competition, you should ensure you had a good night’s sleep. Eat food that nourishes you and gives you energy but is not too heavy. Drink plenty of water to be hydrated. When you arrive at a competition, hair and make-up should be done in advance so that you can focus on preparing your body. No last minute make-up touch ups are more important than giving your body what it needs to perform for you.
When warming up your brain and body, we recommend following these five steps.
Calisthenics - you need to get blood and oxygen flowing to your body before anything else. Start with movement to increase your heart rate and wake your body up. Some examples are jumping jacks, running, or burpees.
Technical Foundations - next, remind your body of your core technique. This is the foundation of your training. Walk yourself through a plié sequence, tendu sequence, foot articulations, or other core technique that applies to your dance style. Be sure you are focused on correct placement and use of breath.
Stretching - only after your body is warm should you begin stretching. Start with active stretching through lunges, side stretches, etc. Progress into deeper stretching based on your needs for your dance. Consider your hamstrings, hip flexors, and back. Ask yourself what your body needs to accomplish the movement you are asking of it.
Core - Your body is supported through your core in all movements and you need to remind your core to activate and work for you. Go through a series of abdominal work such as crunches or planks and focus on engaging your abs for support. Then stand and work through balances and find your center.
Run Through - Finally, do a run through of your dance. You will not have space for a full out run through, so you will need to mark through. Marking means to use your upper body full out and lower body as possible but without fully traveling or taking full jumps, leaps, etcetera. Do not just run your dance small or sloppy, that is not helping you prepare. Make sure you are on correct timing. Try any part of your dance full out that you need to - any certain extensions, skills or tricks that need extra focus. Ask yourself, does my body feel ready? Have I given my body what it needs? If not, go back through the steps again and dive deeper into any part that needs more attention.
After you have fully embraced your body warm-up, it’s time to head backstage. Here are a few tips to consider.
Love your friends, from a distance. Give friends and family hugs and separate in advance. You need time to focus and prepare and to center yourself. Separate from others and focus in on yourself and your teacher.
Your phone is not your friend. A phone has too many distractions. Be present in the space. If you use your phone for music, try silencing notifications or download your music and keep your phone on airplane mode.
Not too early, not too late. You want to give yourself time to be backstage checked in and ready in the wings, but if you are too early, it just gives you extra time to wait and lose all of your warm up. If you wait too long, you are rushed and scattered. We recommend five dances in advance to head into the backstage area.
Why watch others? While we support all of our fellow dancers, just before you walk on to the stage is not the time to be watching others. This is your time and only about you doing your best. If you see a dancer nail their routine, it can feel intimidating to follow them. If you see a dancer make a mistake, it can shake your confidence. Focus on your own process and refrain from watching the people before you.
Affirmations, not corrections. Think of how you talk to yourself before you go on. Instead of thinking about critiques or problem areas from a perspective of what not to do - visualize yourself doing it correctly. I will be centered, I will be strong, I will breathe, I will listen to my music -- as opposed to negative comments like - don't go too fast, don't fall out of your turn, don't forget to breathe, etc.
Embrace the process not the product. Regardless of whether you perform the best it has ever been, or it’s a big hot mess - you still did it! Your value is not defined in two minutes of stage time. The work, the dedication, the energy and the love that you have for dance is what we are there to celebrate. Don’t let that be tarnished in any way - love yourself and allow others to love on you for who you are and the process you went through to make that moment on stage happen. We are proud of you.