The day of competition is one of nerves, excitement, and so. much. hairspray.

Throughout the chaos of running your dances, stretching, warming up and doing your makeup, it can be hard to remember to eat. When you do remember, it’s usually something quick, high in carbs and high in sugar.

When you take the time to make healthier food choices around dance competitions, you’ll find that you have more energy for the day and you'll recover quicker. Try some of these healthier swaps and see if your performance, endurance and recovery increase at your next dance competition.

Team: Washington Redskins Cheerleaders
Coach: Stephanie Jojokian
Location: Washington, D.C.
Style: Professional NFL Cheerleaders

Team: RGV Snake Charmers
Director: Amber Uribe
Location: Rio Grand Valley, Texas
Style: NBA G League Professional Dance Team

Team: Hunnies Cheerleaders
Owner/ Coach: Christin Cox
Location: Raleigh, North Carolina
Style: Professional

Every year we start designing our latest costume collection by doing a lot of research.  We look at what teams are wearing at competition, what our customers are designing, and the fashion trends on the runway. Despite the diversity, there's always a few clear trends that emerge!  Here's a look at 3 of our favorite dance costume trends for 2019 : 

Team: Brigham Young University Cougarettes
Director/Head Coach: Jodi Maxfield
Location: Provo, Utah
Style: Collegiate Dance Team

Team: Boston University
Location: Boston, Massachusetts
Style: Collegiate Dance

Team: St. Thomas More
Director/Head Coach: Nicole Letko
Location: Milwaukee, WI
Style: High Kick

So many dancers and teachers focus on core strength when it comes to turns, balance and stability, but not much attention is paid to the ankles until dancers start pointe or have an injury. Increasing ankle strength is essential when a dancer keeps dropping their heel, hopping in their turns or have a low relevé.

The health of your dancer’s feet and ankles effects the health of their knees, hips and everything else moving upward so I encourage you to take the time to work on these smaller areas as they can greatly improve larger muscles and structures of the body.

Try these three moves to increase ankle strength in your next practice and have your dancers try these at home while brushing their teeth or chatting at the kitchen counter.

Get to know Rozi, our product development saint here at The Line Up! She's one of our oldest employees, since back in the day when we were a 10 person team. She has dabbled in everything from - stitching, cutting, pattern making, production management, finishing to her current roll as a product development support. 

Team: Esprit de Corps
Coaches: Deirdre Driscoll, Dede Wilson, and Erika Hoffman
Location: Lexington, Massachusetts
Style: Synchronized Skating

We caught up with our VIP models Ali and Kate after they wrapped up their whirlwind season of conventions and competitions this summer!  Check out what they had to say about their experience as a Line Up VIP and their busy year full of practices, traveling, modeling, and performances!

Get to know Toni, our administrative & product development support superstar!

Get to know Sara, our extraordinary accountant here at The Line Up!

I get asked a lot as a personal trainer for dancers about hip flexibility and strength. It seems to be an area of concern for coaches and dancers striving for flat splits, high kicks and extended leaps. The biggest issue however isn’t really a lack of flexibility, but a lack of movement in our every day lives. The increased time we spend sitting at work, school, in cars or buses causes our hip muscles to become tighter and shorter. This pulls on our low back and even our hamstrings. With these 5 movements, you’ll see a drastic change in hip flexibility but you can also enjoy some more movement in the back and legs.

Get to know Michelle, one of the product designers for our premier custom design clients!

Team: Hazen Drill Team
Coach: Lindsay Starr
Location: Renton, WA
Style: High School Dance Team - Military

It's that time of year when NBA and NHL playoffs are in full swing, and it's only natural for us to want to root for those teams we helped outfit.  So we were especially excited last week when we heard that the Washington Capitals and the Vegas Golden Knights made it to the Stanley Cup Final - we helped outfit the spirit and ice crew for both teams! 

Choosing the right outfit for your college audition can be tricky - you want to stand out while still adhering to the guidelines of your team's audition. Taking a creative approach when deciding what to wear can go a long way in helping you catch the coaches' eyes and feeling confident at auditions!

While every team's guidelines are different, here are a apparel tips every dancer should consider when choosing an outfit for college dance team auditions! 

Team: Ann Arbor Hockettes
Director/Head Coach: Erin Donovan
Location: Ann Arbor, MI
Style: Synchronized Skating Team - Junior 

Timberwolves Dancer photos courtesy of David Sherman/NBAE via Getty Images

Team: Timberwolves Dancers
Head Coach: Athenia Williams
Assistant Coaches: Camille Sherman, Gina Hutton, Tracy Schindeldecker
Location: Minneapolis, Minnesota
Style: NBA Dance Team

Team: Branford Dance Team
Head Coach: Jacqui Montano
Location: Branford, CT
Style: High School Dance Team