Tips for Competitors

Here's a few hints a tips for any competitors...


As important as your dancing is at a competition, your presentation and personality is also. Take time out to prepare for a competition. If you look good, then you will feel good and naturally dance even better!

Make sure you have all of your dance stuff ready, your costumes are all packed, your dance makeup box is organised and has everything you need in it. Take time to organise, plan and tan if needed. Take time to do your hair and make up before a competition to give you plenty of time to have a good warm up when you get there.


Tanning isn't vital to a dancing competition, however it does look great on the dance floor and certainly makes you stand out, look refreshed and ready to rock!

Some people are naturally olive skinned, some people like to add to their colour. I would definitely recommend tanning for the bigger comps and festivals. I would always suggest using bronzer to give you some added colour. A nice tan will look fabulous on the dance floor in contrast to a bright costume. It will stop you from looking pastey and washed out and keep you looking bright and energetic.

The 'Dancers' Diet!

A dance comp is normally an all day event, dancing at various points in the day so you’re going to need plenty of energy to keep you going.

What Foods Should a Dancer Eat?

Take time to organise, plan and tan if needed. Good nutrition should be a goal of every dancer. The body performs at its best when filled with the proper fuel. Dancing requires lots of energy, so dancers must consume enough calories to keep up with physical demands. A dancer's diet should consist of a balance of carbohydrates, proteins, fats, vitamins and minerals, and adequate fluids.


Carbohydrates (starches) should compose about 50-65% of a dancer's diet. Carbs are found in foods such as cereal, pasta, bagels, breads and baked potatoes.


Proteins are important for building and repairing muscles. Proteins should comprise about 12-15% of a dancer's diet. Good sources of protein include lean meats, poultry, beans, legumes and tofu.

Vitamins and Minerals:

Vitamins and minerals play important roles in the body, such as energy production and cell formation. To obtain all important vitamins and minerals, dancers should eat at least 5 servings of fresh fruits and vegetables per day and choose whole grain breads and cereals. A multivitamin is suggested for those who do not consume an adequate variety of nutritious foods.


Water is required to regulate body temperature, maintain circulation, maintain salt and electrolyte balance, and remove wastes. Fluids are lost through sweat created by the body's unique cooling system. Because it is possible to lose large amounts of water before becoming thirsty, dancers should remember to drink small amounts of fluids before, during and after workouts.

Make sure you eat and pack plenty of the above.


Is key!

A well presented dancer is much more likely to catch the judge’s attention, as it shows that you have made the effort.

Presentation is just as important as performance.

Always make sure your hair is fixed and looking neat and tidy. Your lipstick is re-applied before the next round. Check your make up, make sure your eyes are bright and teeth are gleaming.

Warm Up!

Always keep warm throughout the day. There will be points where you may not have to dance for 30 minutes or more, so it is important to make sure that you are warmed up again before your next dance. If you are warm, then your muscles are warm and you will get the most out of your dancing round. If you are sat down at the side of the dance floor waiting for your number to be called, sit and hold a stretch.

Be ready!

If you know that your category is coming up, stay close!

Make sure you're ready for when your number is called. Approach the dancefloor with confidence and fill it with your personality. It is YOUR time to shine! Walk on the floor well presented, shoulders back, make eye contact with the judges, find your starting point and remain in your position, with a smile, until the music starts.

Floor Craft and Presence

When you're on the dancefloor, this is your time to show everyone what you can do. Be confident, plenty of smiling but most importantly...

Enjoy what you do!

If you enjoy it, then we enjoy it too. Your personality will shine on the floor so have fun out there and dance for the love… not the pressure.

Dance because you LOVE dancing, smile because you LOVE dancing!

A few tips on the floor... Dance to your judges. They are after all marking you. Don’t be afraid to go up to a judge. Stick to the edge of the floor and try not to cut too many corners.

Keep smiling! Judges will also judge across the floor so even if you think they aren't looking at you, they may be.

You have 1 minute to shine, make the most of it!