Ahh, solo season. 

Whether you’re competing in Graceful, Solo, or Duo, this time of year is both the most exhilarating and stressful. One one hand, students and coaches alike showcase their skills, creativity, and passion in routines perfectly suited to each competitor. However, amidst the excitement, nerves can often take centre stage, things can go wrong, and you might not like the results at the end of the day. It’s a LOT of pressure. Whether you’re a seasoned competitor or stepping onto the stage for the first time, mastering the art of competition requires more than just flawless technique—it demands mental strength, resilience, and professionalism. Here are some invaluable tips to help you shine on the dance floor and navigate the highs and lows of competition with grace.

Nerves are natural, but they can be tamed. Instead of allowing anxiety to overwhelm you, channel your energy into positive thoughts and actions. Practise deep breathing exercises or visualisation techniques to calm your mind before taking the stage. Remember, confidence is contagious—projecting a calm demeanour can help ease the tension not only within yourself, but also among other competitors. We all want to do our best on stage; let’s help each other out! Some nerves are good! It means you care about what you’re doing, and helps make your brain and body stay alert, levelling up your performance. Just remember that you are in control of your body, not the other way around. 

To deliver an exceptional performance, preparation is key. Ensure you’ve rehearsed your routine thoroughly, paying attention to every detail—from timing and transitions to facial expressions and emotions. Focus on conveying the story or emotion behind the choreography, captivating the audience with your presence and artistry. Additionally, prioritise self-care in the days leading up to the competition, including adequate rest, hydration, and nutrition, to ensure your body and mind are primed for peak performance.

No dancer is immune to making mistakes, but it’s how you respond to them that truly matters. Instead of dwelling on the error, stay present in the moment and adapt seamlessly to the situation. Maintain your composure, and remember that even the most seasoned professionals encounter setbacks. Use mistakes as valuable learning experiences to refine your technique and enhance your resilience. After all, it’s not about perfection, but about the passion and dedication you bring to each performance. Trust me, you’ll end up laughing at your mistakes in years to come, after learning valuable lessons from them. 

While winning is undoubtedly rewarding, placing too much emphasis on results can overshadow the joy of dancing itself. Shift your focus from external validation to personal growth and artistic expression. Celebrate your progress, no matter how small, and remember that ultimately results come down to personal opinion. Adjudicators always stress that places and points can vary due to a multitude of factors, and next time may yield a completely different set of results. Remember that every competition is an opportunity to learn, evolve, and become a better version of yourself as an artist and individual, and a chance to do what you love! 

In a professional world, professionalism and sportsmanship are non-negotiable qualities that command respect and admiration. So, practise it in the cali world! Treat your fellow competitors with kindness, respect, and encouragement, recognizing that each dancer has their own journey and challenges. Whether you win or lose, maintain grace and humility. Congratulate others on their achievements and acknowledge the hard work and dedication of all participants. Your conduct offstage is just as important as your performance onstage, shaping your reputation within the dance community. 

Mastering the calisthenics solo circuit requires a combination of technical skill, mental fortitude, and integrity. By staying calm under pressure, delivering impeccable performances, embracing mistakes as opportunities for growth, and overall embodying professionalism and sportsmanship, you’ll not only elevate your mindset around competitions, but also inspire those around you. So, step onto the stage with confidence, passion, and grace—and let your love for calisthenics and performing shine brighter than any trophy or accolade.