How to Find and Fix Your Weak Spots Before Competition Begins

Every dancer knows that the weeks before competition season feel exciting — but also a little nerve-racking. You’re learning new steps, increasing practice time, and pushing your body harder than ever. But what if, right when the season begins, pain sneaks in and stops your progress?

That’s exactly what happened to one of my daughters’ friends this past weekend. She’s a strong, talented Highland dancer — the kind who always gives 110%. But partway through the competition, she had to sit out a dance because of back pain. She’s been training hard, seeing a personal trainer, and she’s committed to getting stronger. But something still isn’t quite right.

When her kinesiologist checked her out, they noticed her hamstrings were tight — even though she had a great range of motion and plenty of strength. So why the pain? Why do some dancers with excellent flexibility and power still end up injured?

Let’s unpack that, because this story has a lesson every dancer needs to hear before the season starts.

The Real Problem Isn’t Weakness — It’s Imbalance

Most dancers assume that pain means they’re weak, so they double down on strengthening. But pain rarely comes from one simple cause. It usually shows up when the body loses balance — when one area is working too hard and another has stopped doing its job.

For example, tight hamstrings might not mean your hamstrings are the issue. They’re often protecting something else — like unstable hips or a stiff lower back. Your body is brilliant at compensating. It will find a way to get the job done, even if that means recruiting the wrong muscles or moving inefficiently. Over time, those compensations become habits — and habits under stress (like competition season) become pain.

Here’s where awareness matters. Instead of asking, “How do I get stronger?” start by asking.

“What’s my body trying to tell me?”

A tight or sore area is a signal — not a punishment.

It’s your body saying, “Hey, something upstream or downstream needs attention.”

In my work as a kinesiologist and yoga therapist, I’ve seen dancers who stretch endlessly, strengthen consistently, and still feel “off.” 

The fix isn’t doing more — it’s doing the right things, in the right order.

Before you level up your training this season, take time to assess, not just strengthen.

Step One: Check Your Foundation

Start with the basics. How’s your alignment when you stand in first or third position?

Do your feet, knees, and hips all point in the same direction?

If not, what does that tell you?

Use a mirror or ask a friend to film you. Watch where your knees track during shedding, leaps, or shakes. 

The goal isn’t perfection; it’s awareness. 

Every tiny adjustment you make to have your muscles and joints move with less compensation patterns saves you from pain later.

When your foundation is steady, your body can move efficiently and powerfully — without gripping or compensating.

Step Two: Look for the “Over-Doers” and “Under-Doers”

Every dancer has them. The over-doers are muscles that work too hard — like your lower back, quads, or calves.

The under-doers are the stabilizers — the deep core, glutes, and hip rotators — that sometimes forget to join the movement party.

If your hamstrings always feel tight, for example, it might mean they’re doing the job your glutes should be doing. If your back aches, maybe it’s carrying the load your deep abdominals have forgotten.

Once you spot these patterns, your exercises become more targeted.

Instead of generic “strength work,” you can restore balance — and your technique improves along with it.

Step Three: Build Awareness Into Every Repetition

As the season ramps up, don’t just practice more.

Practice smarter.

Before each session, take a few minutes to breathe deeply, feel your feet on the ground, and connect to your core and check your upper body alignment.

Slow down one or two movements — like a high cut or extension — and notice what’s happening through your entire chain: feet → knees → hips → spine.

That’s where you’ll find the weak spots — not because they fail, but because they fatigue faster or move differently. 

Awareness is what transforms those discoveries into strength that lasts.

Step Four: Train for Longevity, Not Just the Next Competition

When you catch these imbalances early, you don’t just prevent injury — you build a career that lasts.

Because dancing isn’t about pushing your body to its limit; it’s about learning how to move with intelligence and control.

Your body thrives on steady, consistent, 51% effort — not 110% push.

That middle ground keeps your nervous system calm, your muscles coordinated, and your joints protected.

That’s what gives you the edge when you step on stage.

The Result: From Pain to Power

If you want to feel better by noticing how your body moves, you can train smarter, not harder. 

That awareness will make you dance not only pain-free but also more confident and more powerful.

And that’s what I want for every Highland dancer this season — to move with awareness, alignment, and balance so that your strength feels steady and grounded, not forced.

Before the competition begins, check in with your body.

Find your weak spots.

Strengthen what’s forgotten.

Quiet the muscles that are overworking.

Because when your foundation is balanced, your technique flows — and your dancing shines.

If you’re ready to train smarter this season, explore my Highland Dancer’s Edge courses.

Each one helps you uncover and correct the small imbalances that can hold you back — so you can dance stronger, longer, and pain-free.

Check out The Black Friday deal at the end of this month!