How to Physically Prepare for a Ballroom Competition

Tips for getting in shape for the competition floor

Blackpool 2017

Adequate practice is, of course, the most important type of physical preparation you can do for an upcoming ballroom competition. However, we’ve found that there are a few supplemental activities that really help us feel prepared for the competition or performance floor. Spin class: When we were actively competing, we went to spin classes 2-3 times a week. Doing a cardio activity trains your body to use oxygen more efficiently—essential preparation for many rounds of dancing. It’s also good to simply build leg strength without putting more stress on the ankles and knees.   Stretching sessions: We think dedicated stretching sessions of at least 30 minutes are as important as rounds or working on technique. Treat these as a separate training session. This is above all important for preventing injuries — we believe it helped prolong our competitive life by many years. It also helps create elasticity in all your muscles and gives you the flexibility you need to dance with a look of naturalness and fluidity.

Foam roller: We love our foam rollers. As part of stretching sessions, roll your muscles on one of these. It might hurt, but it’s worth it for reducing stress and soreness, and bringing oxygen to your muscles, tissues and ligaments.

Don’t forget about the importance of rest.

Rest adequately: Don’t forget about the importance of rest. It’s easy to adopt the mindset that the more time you spend on the practice floor, the better you’ll perform. This isn’t necessarily true. Sometimes a 45-minute session of full intensity can be the most productive. 

Getting enough sleep is also essential for dancing well. Recovered fully, we are significantly more focused and energized — therefore more creative and productive. An optimal practice schedule can be different for every partnership, as are the activities that supplement it—for example, some people might like yoga over stretching, or swimming over biking. Find what works for you and you’ll feel more prepared to take on your next comp.