Hints and Tips

    • Have a small rest after school or work, and before your class. Even 10mins of quiet time will make a difference.

    • Ensure you are well hydrated and bring your water bottle with you to class.

    • Do not eat right before class. Your body needs all of its blood in your muscles and should not be digesting food as you dance. If you need something, please only have a light snack 30mins before and save your big meal for after. Eating a well-balanced diet is essential for all physical exercise and general health.

    • Avoid sugary snacks just before, during, and after class. It has been proven that increased sugar intake decreases muscular strength needed for dancing.

    • Arrive at class at least 10mins beforehand to go to the bathroom and stretch.

    • Respect your teachers and fellow club members. This means saving your chatting for before and after class, not during; listening to everything your teacher says to maximise learning and ensure safety - learning the correct technique and dance transitions minimises injuries and enables better movement and fitness.

    • Practice what you have learnt the following day. Repeating the steps will help you remember your routines for the next week. Practicing at least three times per week is ideal. It only takes 15mins to run yourself through what you have learned, and then you are ready to learn more. It is not good for your body to stumble through dance moves.

    • Celebrate the successes. Going into the next class knowing what you learned last week will give you the best opportunity to keep learning. It is so rewarding when you finally feel like you have perfected a routine. You will get there. It takes patience, commitment, perseverance, and resilience - stay positive and be kind to yourself.

    • For classes each week wear comfortable exercise clothes that allow the teacher to see your body. Ensure your hair is off your face. Physie is performed barefoot.

    • You must wear BJP competition wear in every competition.

    • You can choose your outfits from the physicalculture.com.au shop.
 You have a choice of a leotard, tights over a leotard, or performance wear. There are multiple styles, colours, and sizes to choose from.

    • Choose something that you feel comfortable in that flatters your body shape and colouring. If you are unsure, please talk to your teacher for assistance.

    • Under your leotard and performance wear no undergarments should be showing. Please use skin-coloured seamless underpants, and for older girls and women a supportive and comfortable bra that enhances your shape. Again, your teachers and Ulladulla Physie helpers are more than happy to assist. Please never hesitate to ask for advice. See below for some preferred products and providers.

    • Generally jewelry is not permitted. Competitors may wear a pair of small studs or sleepers in their ears. Seniors/Ladies who are engaged or married may wear their ring/s on their left ring finger only.

    • Seniors and Ladies may wear a light tan. Juniors are not permitted to tan their skin.

    • Only Juniors may wear a BJP ribbon in their hair. Seniors and Ladies do not wear anything in their hair.

  • Preparing for a competition takes most of the year. It starts with all the points above. Knowing your routines and having practiced so that you are confident is essential. Don’t practice until you get it right . . . practice until you can’t get it wrong!

    • Focus on your diet and sleep, particularly in the week prior.

    • Positive self-talk is the most powerful thing to prepare you for a competition. You can find many books, guided meditation and podcasts to assist you and/or your child in need.

    • Do not over-practice the week prior to competitions, you should be confident of your work weeks beforehand.

    • Make sure you have had a full hair, makeup, and performance wear trial at least two weeks ahead.

    • Pack your bag and snacks the day before.

    • Know the address and directions on how to get to competition venues. Allow plenty of time for traffic and the unexpected. Get there early and give yourself sufficient time to warm up and get your head in the game.

    • Make sure you stretch. Have your warmup regime planned.

    • Make sure your number is pinned on straight and the pins are covered with white tape to avoid the number coming loose with moisture, or the pins getting caught on performance wear.

    • Do not allow the surrounding environment to distract you from your competition plan. Don’t let anyone ‘psyche you out’. Believe in yourself and stay mentally strong.

    • If possible, find your teacher who will take you to the marshalling area (you will have time to warm up and stretch in the marshaling area, however it is good to have your number pinned and be ready by the time you get to the marshalling area).

    • Stay warm. Always have your warm UPC jacket on hand when you go into marshaling area in case it is cold.

    • Stay hydrated, and replenish your energy levels before, during and after competitions.

    • Make sure you warm down and stretch.


    • Your leotard and/or performance wear plus a spare outfit in case of an emergency.

    • Your Ulladulla uniform/outer wear. Aim is to: stay clean, stay warm, be able to comfortably warm up, recognise which items are yours. It is important to keep your hands, feet, and performance wear clean.

    • Undergarments, and spares, just in case.

    • A hand towel and perhaps a large towel or a blanket to warm up on or keep warm.

    • Basic first aid, strapping tape, band-aids, heat rub, possibly pain relief, etc.

    • Hairspray, teasing comb, brush, bobby pins, hair ties, scissors, small/medium size safety pins, opaque white tape to cover the pins on your number, deodorant, baby wipes (to keep your hands and feet clean, or spot clean performance wear).

    • Makeup - moisturiser, foundation, lipstick (usually a bright red looks best on the competition floor), makeup remover.

    • Whatever you need to occupy yourself while warming up, waiting for competition, or between heats/semis/finals. Some suggestions might be: music/speakers, a book/magazine, a game.

    • A water bottle. It is important to stay hydrated and replace electrolytes.

    • High energy, low mess food. Occasionally competitions may last for several hours. It is important to have some sustenance to keep your energy levels buoyed.