Audition Ready: 3 Mental Skills You Probably Never Learned
Recently, some of the biggest names in the dance world have announced auditions for their ensembles. NDT, Ballet BC, Skånes Dansteater and others are on the lookout for new talent. And yes, you guessed it, this could be your big moment to shine.
But here is the million dollar question: what do you actually need to succeed at a dance audition apart from your technique and your general awesomeness?
Our Poor Mind Game
Every dancer has been preparing for this moment for years. Waking up early, not just to get to class on time, but early enough to squeeze in that “I am more dedicated than you” warm up. Staying late after class, obsessively practicing movements that never quite behave.
And then… bam. Audition day arrives, and suddenly it feels like your brain checked out and took a beach vacation. Your body knows the steps, but your mind is stuck somewhere between panic and “what if I forget my own name when they ask me to introduce myself”.
It happens all the time. Dancers who are just as skilled as the ones who get chosen end up freezing, stumbling or shrinking into the background. So what is the difference between those who succeed and those who do not?
Simple: most dancers prepare their bodies, but forget to prepare their minds. And that inner dancer, the one who should be leading the way, is still wobbling around like a toddler learning to walk.
Do Not Try This If You Wanna Fail
The dancers who succeed? They have leveled up their mind game. They train it. They practice it. And the good news is, you can too. Here are three mental strategies you can start using right away.
1) Visualize Your Performance
Before you even step into the studio, you can already win half the battle. Visualization is like a free rehearsal. No mirrors, no injuries, no judgmental stares from the guy in the corner doing triple turns like it is no big deal.
Close your eyes. Imagine walking into the studio. Feel your body moving at its best, grounded and powerful. Picture the choreographer watching you, every detail of the room, every sensation in your body. Play it out in real time, from walking in to nailing choreographer’s last premiere.
Visualization is not just “woo woo.” It is backed by science (1). One of the best ways to do it is with the PETTLEP model. It is a handy acronym that makes sure you are not just daydreaming but actually rehearsing effectively:
P – Physical: Imagine your body, its stance, every little detail.
E – Environment: Picture the exact studio. Corners, mirrors, floor, even the smell.
T – Task: Run through the actual choreography. Bonus points if it is from the company’s repertoire.
T – Timing: Keep it realistic. No fast forwarding through the tough parts.
L – Learning: Update your imagery as you improve. Do not rehearse mistakes on repeat.
E – Emotion: Feel it. The nerves, the excitement, the “oh my god am I sweating too much” moments.
P – Perspective: See it from both inside your body and from the outside, like your own personal Netflix replay.
2) Use “You” Self Talk to Manage Stress
You talk to yourself all the time (do not deny it). But the way you do it matters. There are two main types of self talk, motivational (“You have got this”) and instructional (“Keep your shoulders down”).
Here is the trick: instead of saying “I can do this”, say “You can do this.” Why? Because research shows that using “you” helps you distance yourself from overwhelming emotions. Basically, it tricks your brain into being your own coach instead of your own worst critic (2).
So when stress is boiling up during auditions and your inner voice is screaming “abort mission”, flipping the script to “You have got this” can keep you grounded.
3) Create a Pre-Performance Routine
Here is the truth: nobody walks into an audition completely relaxed, Zen master style, free of stress or distractions. If you do, please teach me your ways. For the rest of us mortals, a pre-performance routine is the magic tool that keeps nerves in check.
A pre-performance routine is just a series of actions you do intentionally before performing. It is not about superstition; it is about giving your brain a clear focus point (3).
Why does it work? Because routines reduce distractions, lower anxiety and boost confidence. In other words, they stop your brain from running around like a caffeinated squirrel.
Examples?
A specific warm up you do with full intention.
Double checking your dance shoes or adjusting your socks with laser focus.
Even something simple, like scanning your body parts and grounding yourself in the quality of your movement.
It does not matter what it is, as long as it is yours and intentional!
Good Luck Out There!
This is just a sneak peek of the many ways you can train your mind to handle the pressure of auditions. If you want to dig deeper or work on your own performance mindset, I would love to help. Feel free to reach out or book a session with me anytime.
Break a leg (metaphorically, please).
Take care,
Josef
Sources:
1. Kross E, Bruehlman-Senecal E, Park J, et al. Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology. 2014;106(2):304-324. doi:10.1037/a0035173
2. Rupprecht AGO, Tran US, Gröpel P. The effectiveness of pre-performance routines in sports: a meta-analysis. International Review of Sport and Exercise Psychology. 2024;17(1):39-64. doi:10.1080/1750984X.2021.1944271
3. Wakefield C, Smith D. Perfecting Practice: Applying the PETTLEP Model of Motor Imagery. Journal of Sport Psychology in Action. 2012;3(1):1-11. doi:10.1080/21520704.2011.639853
