Whether you're stepping onto the stage for the first time or the hundredth, feeling nervous before a dance performance is completely normal. The flutter in your stomach, the racing thoughts, the sweaty palms – they’re all signs that your body is gearing up for something important. The good news is that you can channel those nerves into a confident and exciting performance! Here are our Top Ten Tips on how to manage pre-show jitters and perform your best.
Preparation is Key
The best way to combat nerves is to feel prepared. Classes have been rehearsing consistently in the weeks leading up to the performance so now the choreography is second nature. When you're confident in your routine, there's less room for anxiety. You best believe we will be practicing and reminding ourselves of the moves... all the way backstage!
Visualise your Performance
Mental rehearsal is just as important as physical practice. Take time to sit quietly, close your eyes, and imagine yourself performing perfectly. Picture each step, your facial expressions, the audience’s applause, and most importantly, how great you’ll feel afterward. This will help calm your mind and build confidence.
Breathe
Nerves often cause shallow, quick breathing, which can make you feel more anxious. Focus on taking slow, deep breaths to calm your mind and body. Try this: breathe in for four counts (1,2,3,4), hold for four counts (5,6,7,8), and breathe out for four counts (1,2,3,4) and count out lou 5,6,7,8. Repeat this several times before heading on stage.
(Never miss a chance to practice our musicality!)
Embrace the Pre-Show Jitters
Nerves don’t have to be your enemy! They’re actually a sign that your body is excited and ready to perform. Reframe your thinking: instead of seeing nervous energy as a negative, see it as adrenaline that can enhance your performance. A little bit of nervousness can make you sharper and more focused.
Stay in the Moment
It’s easy to get lost in thoughts about what could go wrong, but focusing on the present moment is key. Ground yourself by thinking about each move as it comes, the music in the background, and the connection with your fellow dancers. A little smile to your classmate when changing positions can put everyone at ease.
Warm-Up Your Body
A good warm-up routine is essential before any performance. Stretching, light cardio, and a quick run-through of your choreography can release nervous energy and relax tight muscles. Plus, it helps remind your body what it needs to do once you step on stage.
Talk to Your Fellow Performers
Chances are, your classmates are feeling the same way you are! Chatting with them before the performance can help calm your nerves and remind you that you’re not alone. Share words of encouragement and support each other. Make sure you save them a high-5 for their incredible performance!
Pre-Performance Routine
The morning of the performance is just as important as what is to come. We encourage dancers to have an early night beforehand, fuel themselves well with a good breakfast. Prepare your box, costumes, hair and make-up the night before. Leave yourself plenty of time to prepare and arrive at the theatre. This will help dancers be cool, calm and collected all day long.
Trust Yourself
Remind yourself that you’ve put in the work, and you’re ready for this - trust in your ability. Even if something doesn’t go perfectly, keep moving forward. The audience won’t notice small mistakes if you perform with confidence and and a big smile on your face!
Enjoy the Moment
Finally, remember why you dance in the first place: because you love it! Once you're on stage, let go of the pressure and enjoy the experience. The audience is there to support you and appreciate your hard work. Focus on the joy of dancing and let that shine through.
Nerves before a dance performance are inevitable, but with the right mindset and strategies, you can turn those jitters into fuel for an amazing show. Preparation, visualisation, and trust in yourself are key to handling performance anxiety. Remember, you're not the only one! (Even our teachers who have been dancing for YEARS still get nervous when going on stage).
So the next time you feel those butterflies, know that you're ready to give it your all!
Comments