Preparing for a pole competition involves a comprehensive strategy to enhance training, mental well-being, and readiness for your first event. The strategy begins with building a robust training schedule that incorporates pole dance practice at least three times per week and cross-training activities such as yoga and pilates for flexibility and core strength. Regular strength training focuses on enhancing grip and upper body endurance, while rest days are scheduled to allow recovery. Performance is monitored using journals or fitness apps, ensuring continuous improvement.
Creating a competition routine requires researching competition rules and incorporating music that complements your style. A routine should highlight personal strengths, include smooth transitions, and feature varied elements like spins and holds. Regular practice and recording these sessions enable refinement, while feedback from peers or trainers guides improvements. The routine should be performed in front of a small audience to foster confidence.
A focus on nutrition and mindset is essential. Consulting with a nutritionist helps develop a balanced meal plan, emphasizing hydration, protein, and fresh fruits for muscle recovery. Mindfulness practices and visualization techniques mentally prepare you for the competition. Engaging with supportive peers and consuming motivational content further boosts morale and readiness.
The strategies
⛳️ Strategy 1: Build a Training Schedule
- Schedule weekly pole dance practice sessions, aiming for at least 3 times a week
- Incorporate cross-training activities like yoga or pilates to improve flexibility and core strength
- Plan regular strength training exercises to enhance grip and upper body endurance
- Dedicate time for rest and recovery by scheduling rest days each week
- Track performance and improvement through a journal or fitness app
- Set short-term goals for mastery of specific moves or routines
- Include a monthly progress evaluation to adjust the training schedule as needed
- Attend a pole-intensive workshop or class quarterly to learn new techniques
- Join a local pole dance group or club for peer support and motivation
- Consult a professional pole trainer once a month for personalised feedback
⛳️ Strategy 2: Create a Competition Routine
- Research the competition rules and criteria for scoring
- Choose music that complements your style and is within time limits
- Plan a routine that highlights your strengths and unique skills
- Include transitions and combinations to ensure smooth flow throughout the routine
- Integrate diverse elements like spins, holds, and climbs for variety
- Practise the routine regularly, aiming to add more complexity over time
- Record your routine practice sessions to review and refine movements
- Seek feedback from peers or trainers on performance and stage presence
- Revise and adapt your routine based on feedback received
- Perform your routine in front of a small audience to build confidence
⛳️ Strategy 3: Focus on Nutrition and Mindset
- Consult with a nutritionist for a tailored meal plan to support energy needs
- Ensure adequate hydration by drinking plenty of water daily
- Include protein-rich foods and fresh fruits in your diet for muscle recovery
- Reduce consumption of processed foods and refined sugars
- Set aside time each day for mindfulness or meditation practices
- Practice visualisation techniques to mentally prepare for the competition
- Read books or articles on performers who inspire you
- Establish a pre-performance routine to manage nerves and anxiety
- Create a playlist of motivational tracks to boost morale during training
- Surround yourself with supportive individuals who encourage your progress
Bringing accountability to your strategy
It's one thing to have a plan, it's another to stick to it. We hope that the examples above will help you get started with your own strategy, but we also know that it's easy to get lost in the day-to-day effort.
That's why we built Tability: to help you track your progress, keep your team aligned, and make sure you're always moving in the right direction.
Give it a try and see how it can help you bring accountability to your strategy.
