Tapering for Dancers
Competition Season Is Here: How Tapering Can Help Your Performance and Prevent Injury
It’s that time of year again—competition season! Whether you're a dancer, part of a dance team, or run a dance studio, the energy is high and excitement is building. But before you dive headfirst into those final rehearsals, let’s talk about something that can make a huge difference in your performance: taper your training.
What Is Tapering, and Why Should Dancers Do It?
Tapering is the process of reducing the intensity and volume of training in the 2-3 days leading up to a competition or performance. The goal? To optimize your body and mind for peak performance. While it might sound counterintuitive to slow down before the big day, this carefully planned rest phase is proven to boost performance and reduce the risk of injury.
Tapering for Dancers: Less Is More
As dancers, we're often driven to push ourselves to the limit. It’s common to think that more practice equals better results, so we ramp up the hours and intensity in the final stretch before a competition or performance. However, this "go hard or go home" mentality can actually do more harm than good.
Here’s the thing: resting and tapering does not mean you’ll forget choreography or lose stamina. In fact, well-timed tapering can reverse training-induced fatigue, improve coordination and reaction time, and even boost your mood and motivation. Plus, it helps keep you injury-free when it matters most!
What Does Tapering Look Like for Dancers?
In the 2-3 days before a competition or performance, it’s time to dial back the hours and focus on quality over quantity. Instead of long, intense rehearsals, dancers should aim for:
Low-intensity technique classes to stay sharp without overexerting the body.
High-intensity, short-duration rehearsals (think 30 minutes) to keep your body engaged and ready for the performance without fatiguing it.
By cutting down on the volume and intensity of practice, you’re giving your body the chance to recover while still maintaining your skills and readiness.
What to Do With That Extra Time?
Now that you’ve tapered your training, what should you do with all that extra time? Here are some ideas to make the most of the final days leading up to your competition:
Imagery work: Run through your routine in your mind. Visualizing each move can be just as effective as physically rehearsing.
Recovery sessions: Prioritize stretching, foam rolling, or yoga to ease tight muscles and improve flexibility.
Review feedback: Watch film or listen to tapes from previous performances to refresh your memory on the judges' comments.
Team bonding: Spend some quality time with your teammates to build camaraderie and ease any pre-competition jitters.
And of course, don’t forget to focus on the basics: proper nutrition to fuel your body and sleep to allow for full recovery.
The Bottom Line: Rest for Better Performance
Tapering isn't about slacking off—it's about maximizing your potential when it matters most. By reducing the intensity of your training in the days leading up to competition, you’re giving your body and mind the time they need to recover and shine.
So next time you're feeling the urge to cram in those extra hours of practice before a big competition or performance, remember: sometimes, less is more.
Here’s to a successful and injury-free competition season!
