In this episode, Megan Kerrigan shares essential tips for dancers preparing for the final week before Worlds, focusing on protecting performance rather than making last-minute technical improvements. Whether you're heading to Worlds or any major competition, this episode offers valuable mindset and physical strategies to stay calm, confident, and ready.

Chapters:

00:00 - Final week focus: protect your performance, not improve technically
00:29 - Why the final week is about keeping your body and mind ready
01:25 - Adjusting training volume and intensity leading up to competition
02:25 - Recovery routines: stretching, mobility, sleep importance
03:49 - Travel preparation: managing stiffness, dehydration, jet lag
05:13 - Using the Wow at the Worlds package for travel and warm-up routines
07:33 - Managing nerves: reframing anxiety as caring and preparation
08:45 - Practical mindset tips: visualization and calm routines
09:45 - The power of trusting your routines and not making last-minute changes
11:06 - Common pitfalls: changing warm-up, nutrition, or routines on the day
12:25 - Trust your training, food, warm-ups — routine is your best guide
13:19 - Final prep: plan your food and routines in advance to feel in control
14:15 - Recap: focus on maintaining readiness, body and mindset care
14:42 - Wishing dancers good luck, trusting their preparation, and enjoying the moment

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