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How To Refocus After A Pole Competition

By on May 9, 2018

The end of a competition can leave any pole dancer feeling a bit lost. You worked for months to make sure everything in your routine was as perfect as possible- from fingertip extension to toe point. Getting back to training can be a daunting task when you’re no longer doing the same combinations for seemingly the ten millionth time. Here are some ways to help get your training back on track.

Take a Break

The first instinct after a competition may be to immediately get back on the horse, or in this case, the pole. However, this may not be what is best for your body. Don’t be afraid to take some time off, especially if you’re dealing with physical injuries or mental burnout. If you do decide to take a break, make sure you are focusing on getting yourself ready for your return to poling. See a doctor for any nagging injuries. Get a massage or visit a cryosauna to help with aches and pains. Spend extra time with friends and family, in mediation, or any other relaxation techniques that work for you. Powering through injuries and burnout can lead to long term disaster. By taking some time off, you are ensuring that you are physically and mentally ready to push forward and conquer new goals.

Meditation can help calm the mind and body

Train Your Weaknesses

Just because you want to accentuate your strengths doesn’t mean you can just forget about your weaknesses and never work on them. In fact, the period after a competition is a great time to bring your weaknesses up to par with the other elements of your dancing. Spend time training moves on your non-dominant side. It won’t be fun, but when you start putting combinations together for your next performance or competition you will be grateful that you did.

Contortion Back Bend from Pikun ‘Seresa’ Wilhelm from Mystique Pole Dance wearing the PoleFit® Helix Leggings

Training your weaknesses doesn’t necessarily mean spending a ton of extra hours on the pole. If dance skills are not your strength- try a local dance class. If you want to work on handstands or other gymnastic moves- take a tumbling class. If you struggle with flexibility- try to incorporate yoga into your training schedule. These classes will force you outside of your comfort zone while making you a better-rounded pole dancer.

Go Back to the Basics

Doris-Mirjam Pole Dancer wearing the PoleFit® V Front Top and Brazil Shorts

When was the last time you spent an entire practice session playing with spins, pirouettes, and floor work? Nailing new inverted tricks can be great, but sometimes revisiting the basics that made you fall in love with pole dance can be both cathartic and give you some great transitions for your next performance piece. If you are still feeling a competition hangover, spending some “grounded” time can help re-focus your training and give you purpose moving forward. Turn on some music and freestyle. Let your body determine what feels natural. Re-learn to love the creative process of putting moves together.

Write Down Your Future Goals

Plan your pole goals

People work better when they have something concrete to work toward. Make a list of tricks you want to add to your repertoire in the next six months. Decide when your next performance or competition will be and circle that date on your calendar. Make sure your goals are reasonable and obtainable so that they motivate you without feeling impossible to accomplish. Keep your goal list somewhere handy and look at it before each practice.  In doing so you can ensure that every practice is taking your closer to your long term goals.

Training after a competition is tough. Above all, make sure you take care of your body and train in a in a way that is sustainable so that you will be able to crush your next competition or performance!


Jaci Tipton

Jaci Tipton

Jaci spends her days as an attorney based in Columbus, Ohio. When she isn't working she can be found training with her pole family, preparing for her next marathon, or cuddling with her fur kids.
Jaci Tipton

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