--- title: The Line Up Blog | Coaching Tips description: Coaching Tips | Resources for creative performance apparel that fuels your imagination and captivates your audience. --- - [Contact](http://thelineup.com/contact) - [About](https://www.thelineup.com/about) - [Sizing](http://thelineup.com/sizing) - [Fabrics](http://thelineup.com/fabrics) - [My Account](http://thelineup.com/account) - [My Cart](http://thelineup.com/cart) [![the line up](https://blog.thelineup.com/hubfs/2018.TheLineupTheme/logo.png "the line up")](https://www.thelineup.com/) - [Shop](http://thelineup.com/) - [Design](http://thelineup.com/services-design) - [Learn](http://thelineup.com/learn) - [Inspire](http://thelineup.com/inspire) . # [Blog](https://blog.thelineup.com/) ## [Two Ways to Shop with The Line Up](https://blog.thelineup.com/two-ways-to-shop) Posted by [Courtney](https://blog.thelineup.com/author/courtney) on Aug 21, 2026 - [Tweet](https://twitter.com/share) Two Ways to Shop for Your Dance Team with The Line Up  [Read More](https://blog.thelineup.com/two-ways-to-shop) 0 Comments [Click here to read/write comments](https://blog.thelineup.com/two-ways-to-shop#comments-listing) Topics: [High School](https://blog.thelineup.com/tag/high-school), [Cheer, Pom & Gameday](https://blog.thelineup.com/tag/cheer-pom-gameday), [Dance](https://blog.thelineup.com/tag/dance), [Character & Theme](https://blog.thelineup.com/tag/character-theme), [Coaching Tips](https://blog.thelineup.com/tag/coaching-tips), [Costume Design Resources](https://blog.thelineup.com/tag/costume-design-resources), [Costume Trends](https://blog.thelineup.com/tag/costume-trends), [Planning Tips](https://blog.thelineup.com/tag/planning-tips), [Color Inspiration](https://blog.thelineup.com/tag/color-inspiration), [College](https://blog.thelineup.com/tag/college), [Tribe 99](https://blog.thelineup.com/tag/tribe-99), [Dance Life](https://blog.thelineup.com/tag/dance-life) ## [10 Things to Consider Before Designing Your Next Dance Costume](https://blog.thelineup.com/10-things-to-consider-before-designing-your-next-dance-costume) Posted by [Courtney](https://blog.thelineup.com/author/courtney) on Jul 31, 2026 - [Tweet](https://twitter.com/share) ## **![Cover](https://blog.thelineup.com/hs-fs/hubfs/Cover.jpg?width=485&height=628&name=Cover.jpg)** ** Team: Mountain View Toro Pom** [Read More](https://blog.thelineup.com/10-things-to-consider-before-designing-your-next-dance-costume) 0 Comments [Click here to read/write comments](https://blog.thelineup.com/10-things-to-consider-before-designing-your-next-dance-costume#comments-listing) Topics: [High School](https://blog.thelineup.com/tag/high-school), [Cheer, Pom & Gameday](https://blog.thelineup.com/tag/cheer-pom-gameday), [Dance](https://blog.thelineup.com/tag/dance), [Character & Theme](https://blog.thelineup.com/tag/character-theme), [Coaching Tips](https://blog.thelineup.com/tag/coaching-tips), [Costume Design Resources](https://blog.thelineup.com/tag/costume-design-resources), [Costume Trends](https://blog.thelineup.com/tag/costume-trends), [Planning Tips](https://blog.thelineup.com/tag/planning-tips), [Color Inspiration](https://blog.thelineup.com/tag/color-inspiration), [College](https://blog.thelineup.com/tag/college), [Tribe 99](https://blog.thelineup.com/tag/tribe-99), [Dance Life](https://blog.thelineup.com/tag/dance-life) ## [Team Spotlight: Northernettes Synchro](https://blog.thelineup.com/team-spotlight-northernettes-synchronized-skating) Posted by [Jessica](https://blog.thelineup.com/author/jessica) on Jun 30, 2025 - [Tweet](https://twitter.com/share) [![Northernettes - synchronized skating dress](https://blog.thelineup.com/hs-fs/hubfs/_Blog-Images/barbie%20team%20photo-%20new%20size.png?width=790&height=534&name=barbie%20team%20photo-%20new%20size.png)](https://www.instagram.com/northernettessynchro_usa/) **Team:**  Northernettes Synchro  **Director/Head Coach:  Alana Christie** **Location:** Minneapolis, MN **Style:**  Synchronized Skating [Read More](https://blog.thelineup.com/team-spotlight-northernettes-synchronized-skating) 0 Comments [Click here to read/write comments](https://blog.thelineup.com/team-spotlight-northernettes-synchronized-skating#comments-listing) Topics: [Synchronized skating](https://blog.thelineup.com/tag/synchronized-skating), [Behind the Design](https://blog.thelineup.com/tag/behind-the-design), [Character & Theme](https://blog.thelineup.com/tag/character-theme), [Team Spotlight](https://blog.thelineup.com/tag/teamspotlight), [Coaching Tips](https://blog.thelineup.com/tag/coaching-tips), [Costume Design Resources](https://blog.thelineup.com/tag/costume-design-resources), [Costume Trends](https://blog.thelineup.com/tag/costume-trends), [College](https://blog.thelineup.com/tag/college), [Rhinestones & Sparkle](https://blog.thelineup.com/tag/rhinestones-sparkle), [Competition Resources](https://blog.thelineup.com/tag/competition-resources), [Competition & Event Recaps](https://blog.thelineup.com/tag/competition-event-recaps), [Choreography](https://blog.thelineup.com/tag/choreography), [How to Design a Custom Dance Costume](https://blog.thelineup.com/tag/how-to-design-a-custom-dance-costume) ## [What to Do When You Get Your Dance Costumes](https://blog.thelineup.com/what-to-do-when-you-get-your-dance-costumes) Posted by [Trista](https://blog.thelineup.com/author/trista) on Nov 30, 2018 - [Tweet](https://twitter.com/share) ![what to do when you get your dance costume](https://blog.thelineup.com/hs-fs/hubfs/_Blog-Images/openingt.jpg?width=1920&name=openingt.jpg) There's nothing better than a fresh box of apparel, and since it only happens a couple times a year, celebrate it! Make the most out of your purchase by opening your box and checking your order right away.  If something isn't quite right, the last thing you want to do is scramble to fix it the day before competition.  Here are five tips for what to do when your dance costumes arrive.  [Read More](https://blog.thelineup.com/what-to-do-when-you-get-your-dance-costumes) 0 Comments [Click here to read/write comments](https://blog.thelineup.com/what-to-do-when-you-get-your-dance-costumes#comments-listing) Topics: [Coaching Tips](https://blog.thelineup.com/tag/coaching-tips), [Planning Tips](https://blog.thelineup.com/tag/planning-tips) ## [Eat This, Not That! Competition Nutrition for Dancers](https://blog.thelineup.com/competition-nutrition-for-dancers) Posted by [Katie Peyton](https://blog.thelineup.com/author/katie-peyton) on Nov 15, 2018 - [Tweet](https://twitter.com/share) ![Totino Grace 2A Jazz (2)](https://blog.thelineup.com/hs-fs/hubfs/_Blog-Images/Totino%20Grace%202A%20Jazz%20(2).jpg?width=1252&name=Totino%20Grace%202A%20Jazz%20(2).jpg) 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. [Read More](https://blog.thelineup.com/competition-nutrition-for-dancers) 0 Comments [Click here to read/write comments](https://blog.thelineup.com/competition-nutrition-for-dancers#comments-listing) Topics: [Coaching Tips](https://blog.thelineup.com/tag/coaching-tips), [Competition Resources](https://blog.thelineup.com/tag/competition-resources) ## [Increase Dancers' Ankle Strength and Balance with These Three Moves](https://blog.thelineup.com/three-moves-to-help-with-ankle-stability) Posted by [Katie Peyton](https://blog.thelineup.com/author/katie-peyton) on Sep 20, 2018 - [Tweet](https://twitter.com/share) ![cover-image](https://blog.thelineup.com/hs-fs/hubfs/_Blog-Images/cover-image.jpg?width=790&name=cover-image.jpg) 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. [Read More](https://blog.thelineup.com/three-moves-to-help-with-ankle-stability) 0 Comments [Click here to read/write comments](https://blog.thelineup.com/three-moves-to-help-with-ankle-stability#comments-listing) Topics: [Coaching Tips](https://blog.thelineup.com/tag/coaching-tips), [Competition Resources](https://blog.thelineup.com/tag/competition-resources) ## [Increase Dancer Hip Flexibility and Strength With These 5 Moves](https://blog.thelineup.com/increase-hip-flexibility-and-strength-with-these-5-moves) Posted by [Katie Peyton](https://blog.thelineup.com/author/katie-peyton) on Aug 10, 2018 - [Tweet](https://twitter.com/share) [![Dancer hip flexibility ](https://blog.thelineup.com/hs-fs/hubfs/_Blog-Images/Jupela_11.jpg?width=3577&name=Jupela_11.jpg)](https://thelineup.wistia.com/medias/i0veyb0erg?wvideo=i0veyb0erg&wemail=) 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. [Read More](https://blog.thelineup.com/increase-hip-flexibility-and-strength-with-these-5-moves) 1 Comment [Click here to read/write comments](https://blog.thelineup.com/increase-hip-flexibility-and-strength-with-these-5-moves#comments-listing) Topics: [Coaching Tips](https://blog.thelineup.com/tag/coaching-tips), [Competition Resources](https://blog.thelineup.com/tag/competition-resources) ## [3 Things Dancers Should Never Do While Stretching](https://blog.thelineup.com/things-dancers-should-never-do-while-stretching) Posted by [Katie Peyton](https://blog.thelineup.com/author/katie-peyton) on May 2, 2018 - [Tweet](https://twitter.com/share)  ![dancer stretch pose](https://blog.thelineup.com/hs-fs/hubfs/_Blog-Images/420%20Color%20Block_11.jpg?width=3276&height=1872&name=420%20Color%20Block_11.jpg) You probably have a stretching routine that you’ve been doing for months or even years. Usually the routine starts standing, folding over your legs for a hamstring stretch, spending some time in a runners lunge, and of course a straddle stretch that slides right into the splits. From studios to dance teams, stretching usually looks the same, but it’s important to follow healthy stretching guidelines to prevent injury and decreasing your strength. So, how should a dancer stretch correctly? By avoiding these three things, below! [Read More](https://blog.thelineup.com/things-dancers-should-never-do-while-stretching) 0 Comments [Click here to read/write comments](https://blog.thelineup.com/things-dancers-should-never-do-while-stretching#comments-listing) Topics: [Dance](https://blog.thelineup.com/tag/dance), [Coaching Tips](https://blog.thelineup.com/tag/coaching-tips), [Dance Life](https://blog.thelineup.com/tag/dance-life) ## [How to Get Started on Your Dance Costume (Even If You Don't Have Your Team or Funding Yet)](https://blog.thelineup.com/get-started-designing-dance-costume-early) Posted by [Meagan](https://blog.thelineup.com/author/meagan) on Mar 22, 2018 - [Tweet](https://twitter.com/share) ![how to get started on your custom dance costume design early](https://blog.thelineup.com/hs-fs/hubfs/_Blog-Images/Faribault%202A%20High%20Kick2-1.jpg?width=790&name=Faribault%202A%20High%20Kick2-1.jpg "how to get started on your custom dance costume design early") Competition season has wrapped up, your team's hard work has paid off, and it's already time to begin planning for next season. Starting early on your custom dance costume design can save you time, stress, and money, but one of the main constraints we hear is, **"I don't have my team or money yet!" ** No worries, there may be a solve for you! **There are ways to get started even**** without your team assembled OR your funds in place for the year. **Read on to find out how. [Read More](https://blog.thelineup.com/get-started-designing-dance-costume-early) 0 Comments [Click here to read/write comments](https://blog.thelineup.com/get-started-designing-dance-costume-early#comments-listing) Topics: [Coaching Tips](https://blog.thelineup.com/tag/coaching-tips), [Costume Design Resources](https://blog.thelineup.com/tag/costume-design-resources), [Planning Tips](https://blog.thelineup.com/tag/planning-tips), [Budget Tips](https://blog.thelineup.com/tag/budget-tips) ## [Increase Your Flexibility With These 4 Stretches for Dance](https://blog.thelineup.com/increase-dancer-flexibility) Posted by [Katie Peyton](https://blog.thelineup.com/author/katie-peyton) on Feb 8, 2018 - [Tweet](https://twitter.com/share) ![increase flexibility for dancers with these stretches](https://blog.thelineup.com/hs-fs/hubfs/_Blog-Images/Octavia%20Tsunami%20(002).jpg?width=790&name=Octavia%20Tsunami%20(002).jpg "increase flexibility for dancers with these stretches")   **Flexibility is a fundamental skill for dancers and athletes.** The ability to move your body freely will make the execution of skills and exercise much easier. Many dancers struggle with flexibility in their hamstrings and hips, but what they don’t know is that tightness in their hamstrings is directly related to a tight back and tight glutes (buttock region). These four moves are going to pay special attention to hips, back, glutes, and hamstrings. **Put all four moves together to increase your dance flexibility for a lower split, longer extensions, and more open hips.** [Read More](https://blog.thelineup.com/increase-dancer-flexibility) 0 Comments [Click here to read/write comments](https://blog.thelineup.com/increase-dancer-flexibility#comments-listing) Topics: [Coaching Tips](https://blog.thelineup.com/tag/coaching-tips), [Competition Resources](https://blog.thelineup.com/tag/competition-resources) [All posts](https://blog.thelineup.com/all) [Next](https://blog.thelineup.com/tag/coaching-tips/page/2) ### What do you think? Add a comment below! 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