Dance Competition Prep: Stress Less, Shine More!
Preparing for a dance competition can feel overwhelming, but with a solid plan, you can make the process smoother and more enjoyable for both you and your dancer. From packing and tanning to nutrition and mindset, here are some top tips and insights to help you navigate competition season like a pro!
Start Early, Stay Ready
One of the biggest game-changers in competition prep is simple: start now. There is no such thing as too early when it comes to getting organized. Whether your competition is three months away or next weekend, making a list and prepping early means you’ll never have that last-minute scramble. And remember, as soon as one competition ends, you should already be prepping for the next—especially when unpacking your bag. Taking just a few extra minutes to reorganize can save you a lot of stress later!
How Preparation Affects Performance
When dancers feel prepared, they perform with more confidence. Having everything ready—costumes, accessories, snacks, and self-care items—ensures that dancers can focus on their routines instead of stressing about missing items. A well-prepared dancer is a more composed dancer, and that mindset shift can make a huge difference on stage.
Tanning Tips & Tricks
Tanning is a hot topic in the dance world, and there’s a lot to consider. One surprising takeaway? Safe and effective tanning is possible at home when done correctly. If you’re new to self-tanning, start with a gradual tan lotion to avoid dramatic streaks. Speaking of streaks, the best way to avoid them is by exfoliating and moisturizing dry areas (knees, elbows, and hands) before applying the tan.
Tanning Horror Stories & Lessons Learned
Every dance parent has heard a tanning horror story—uneven application, orange skin, or awkward streaks. One key lesson: always do a trial run before competition week to find a product that works best for your dancer’s skin tone. Also, use a tanning mitt for a smoother application and avoid last-minute panic!
Competition Makeup Must-Knows
Makeup trends evolve constantly, but staying up-to-date doesn’t mean overdoing it. The goal is to enhance a dancer’s natural features while maintaining a polished stage look. A big "aha" moment from professionals is that less is often more. Stick to high-quality, long-wearing products that complement your dancer’s skin tone and don’t overpower their expressions on stage.
Nutrition & Meal Prep Hacks
Dance competitions mean long days, and packing nutritious, easy-to-eat meals is key. The challenge? Balancing healthy choices with convenience. Some top cooler hacks include:
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Use frozen water bottles as ice packs—they keep food fresh and double as hydration later.
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Pack meals in stackable containers to save space.
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Keep snacks easy to grab—pre-cut fruits, nuts, and protein bars work great!
And don’t forget that one must-have food item: A protein-rich snack like Greek yogurt, string cheese, or hard-boiled eggs to keep energy levels up!
Balancing Competition Prep with Daily Life
Let’s be real—between work, school, and life, dance competition prep can feel like another full-time job. The best way to juggle it all? Delegate tasks and involve your dancer! Whether it’s packing their dance bag, organizing makeup, or prepping meals, these responsibilities teach valuable life skills while lightening your load.
Helpful Resources for Dance Parents
If you're looking for ways to streamline competition prep, check out the Two Dance Moms Podcast (@twodancemomspodcast)! They offer free checklists, product recommendations, and expert-backed insights to help parents navigate dance life with ease.
Plus, for a deeper dive into important dance-related topics like nutrition, injury prevention, and mental health, check out the FREE StEPS Initiative Course—a self-paced program packed with expert knowledge.
Final Thoughts
Preparing for competitions doesn’t have to be overwhelming. By starting early, staying organized, and using the right tools, you can make the experience enjoyable for both you and your dancer. Keep these tips in mind, and you’ll be setting your dancer up for success—both on and off the stage!
Got your own competition prep hacks? Share them in the comments or email twodancemoms@gmail.com—they love hearing from fellow dance parents!
Watch the Full Beyond the StEPS Episode here!
