Establishing Pre-Performance Ballet Rituals for Success in 2024

Ever heard of pre-performance ballet rituals?

This could be something as simple as eating the same meal, listening to certain music, doing a specific warm up routine, or even performing a simple gesture for good luck.

These rituals help dancers prepare mentally and physically, ensuring they are in the best possible state to shine on stage.

Who knows, they might even be the secret ingredient to a successful ballet performance.

WHAT IS A PRE-PERFORMANCE BALLET RITUAL?

A pre-performance ballet ritual is a set of consistent practices and routines that a ballet dancer performs before going on stage, to help them prepare both mentally and physically.

These rituals vary greatly in complexity and significance, from small personal habits to elaborate routines.

Rituals can also include lucky charms, like wearing the same pair of pointe shoes, or specific gestures, such as making the sign of the cross or touching the stage before the curtain comes up.

Having such a ritual helps dancers feel prepared, focused, and confident, providing a sense of control and stability before a performance.

And the best part is that these rituals can be unique and specific to you!

THE IMPORTANCE OF PRE-PERFORMANCE BALLET RITUALS

Pre-performance rituals may seem like mere superstition to some, but for others, including myself, they foster a greater sense of confidence and mental readiness.

They can be essential for combating stage nerves, anxiety, and uncertainties.

These rituals also establish a routine that helps the body prepare properly, both physically, emotionally, and mentally.

I always liked to arrive early at the theatre, do my stage makeup, and immediately head to the studio to perform the same warm up routine before every warm up class.

Properly preparing my muscles allowed me to perform at my best and meant I wasn’t feeling rushed or stressed.

For others, these rituals help clear the mind of distractions and focus entirely on the upcoming performance.

CREATING A PERSONAL PRE-PERFORMANCE BALLET ROUTINE

How do you create your perfect pre-performance ritual?

The answer is truly up to you and what you need.

Generally speaking, it will likely include two key elements; physical preparation and mental preparation.

PHYSICAL PREPARATION: WARM UP AND STRETCHING

Before performing on stage, it’s essential to have your muscles warmed up and properly engaged to ensure you dance at your best.

Dancers should create a warm up routine that targets all major muscle groups and incorporates ballet-specific exercises.

This can include:

Not only does this physically prepare the body, but it also reduces the risk of injury.

Remember, a good warm up can be 15-20 minutes long.

I also recommend incorporating:

Whatever you choose, be careful not to overdo it; it’s a warm up, not a strength or conditioning session. Trust me, you’ll need your energy for the performance!

After your warm up or warm up class, it can be beneficial to practise key steps or sequences from the performance to reinforce muscle memory.

However, a word of caution: if something doesn’t work, leave it alone and trust yourself.

There’s nothing worse than repeatedly practising a step with doubt, as it can shatter your confidence just before you go on stage.

Trust your body and mind and let them guide you.

MENTAL PREPARATION: VISUALISATION AND MINDFULNESS

Mental preparation can be as simple as closing your eyes and visualising what you want to achieve on stage.

You can mentally go through your dance routine or just use your arms to mimic the movements.

This practice:

Remember, a good performance is not just about nailing those 32 fouettes but also capturing the essence and emotion of a character or role.

Believing in yourself is crucial! Trust me, before a performance is not the time to let doubt or fear creep in.

We’ve all had a performance where something goes wrong. But what’s important is creating a positive attitude and constantly moving forward during the performance.

Don’t let mistakes hinder your ability to let go and continue performing.

Focus on the things that you can control. This includes your mindset; your ability to calm and control your mind, which requires practice.

If you struggle with mental preparation, you can try incorporating yoga and meditation into your pre-performance ritual.

These practices can help you fully connect with your body and mind, and help you deliver a beautiful and mesmerising performance.

NUTRITION AND HYDRATION

Proper nutrition and hydration are crucial before a performance.

While it’s not advisable to have a big bowl of pasta right before going on stage, I always ate something with carbohydrates and proteins (at least 2 hours before) to give me enough energy for a full-length performance.

If you notice your energy levels dropping midway through the show, try eating a banana or some dates, a protein bar, or even a little bit of sugar for a quick boost.

I’d also recommend avoiding foods that leave you feeling bloated or gassy. Save those for after the show.

Skipping a good meal can negatively impact your performance. Remember, food is fuel and energy!

The next thing to do is keep hydrated by drinking plenty of water, and consider an electrolyte drink if needed.

I’d recommend avoiding high-energy drinks, as they can sometimes increase anxiety rather than alleviate it.

Being well-hydrated helps maintain energy levels, supports muscle function, and enhances overall performance.

Post-performance, it’s important to replenish your body with good-quality food and drinks to aid in recovery and rejuvenation.

IMPORTANCE OF CONSISTENCY AND ROUTINE

Consistency is key if you want to maximise the benefits of your pre-performance ballet routine.

With that in mind, it’s important to develop a routine that is both sustainable and manageable.

Set your alarm to leave at the same time each day, prepare your meals in advance, organise your routine, and focus on your goals.

It may take some time to feel fully in control, but maintaining consistent practice before your performances will help you perform at your best.

Being adaptable is also crucial, as not every day is the same. Your schedule might vary, or you may experience fluctuations in energy or motivation.

This is where a routine can be incredibly beneficial – helping you return to a state of readiness and provide energy when it’s needed most.

Always be mindful of what your body requires. You may need to slow down or adjust your routine to fit your needs.

It’s also important to evaluate your ritual or routine. Assess whether it was effective and if you felt the benefits. If not, consider adjusting your routine to better meet your needs.

Some dancers may benefit more from a thorough warm up, while others might find mental preparation more effective.

Each dancer is different, so finding what works best for you is key to achieving optimal results.

WRAP UP

Establishing pre-performance ballet rituals can significantly enhance your focus, confidence, and overall performance.

By developing a personalised routine that includes physical preparation, mental techniques, proper nutrition, and consistency, you’ll be better equipped to handle the demands of the stage.

Remember, your pre-performance ballet ritual is your opportunity to set the stage for success—make it work for you and watch your performances reach new heights!