Preparing for your first rhythmic gymnastics competition: the complete 30-day checklist
Your first rhythmic gymnastics competition is approaching. Between the excitement, final training sessions, and everything that needs to be prepared, it is natural to feel a little overwhelmed.
For Maëlys Marin, former French rhythmic gymnastics vice-champion and founder of NovaRythm, peace of mind on the big day depends above all on preparation. The more details you settle in advance, the more energy you can devote to your performance.
This checklist guides you from 30 days out through to the competition, with the essential checks to carry out at the right time.
30 days out: check all your competition equipment
Thirty days before the competition, you still have plenty of time to complete your equipment, replace an accessory, or resolve a sizing issue.
Competition leotard
Start by checking your leotard. It should be comfortable, perfectly fitted, and compliant with the regulations applicable to your category.
Try it while performing several characteristic movements from your routine: jumps, pivots, bends, balances, and floor movements. The outfit should not ride up, form significant wrinkles, or restrict your breathing.
If you are considering a custom creation 30 days out, the timeframe may be too short. A custom NovaRythm leotard is offered starting at €233 and requires a design, approval, and production phase. It is best to start the project several weeks before the competition.
At 30 days out, prioritize a catalog model available in your size, or contact the team to check the options based on your date.
Discover the available competition rhythmic gymnastics leotards
“Feeling good in your leotard is not just about aesthetics. It also contributes to the confidence with which you step onto the floor.”
— Maëlys Marin
Apparatus
Inspect the apparatus you use for your routine with your coach. This check helps identify wear or deformation early enough to prevent it from interfering with your performance.
- Ribbon: check for snags, knots, or weakened stitching.
- Hoop: check its shape, tape, and that it has no cracks.
- Ball: check its pressure and the condition of its surface.
- Clubs: check the ends, connections, and any cracks.
- Rope: check its length, ends, and that it is not fraying.
If a replacement is needed, 30 days out gives you enough time to receive the new apparatus and practice with it before the competition.
Shoes and accessories
Also check your half-point shoes, tights, and the accessories planned for your hairstyle.
- half-point shoes in good condition;
- competition tights;
- hairnet;
- spare hairpins and clips;
- sturdy elastics;
- appropriate underwear or leotard liner, if necessary.
These elements may seem secondary, but not having them can quickly become a source of stress on the morning of the competition.
D-15: prepare mentally and organize your travel
Two weeks before the competition, most of your equipment should be ready. You can then focus on your mental preparation and travel arrangements.
Visualize your routine
Settle in a quiet place, close your eyes, and mentally run through your choreography from beginning to end. Imagine entering the floor, hearing the first notes of music, performing the difficulties, moving across the floor, and striking the final position.
The goal is not to imagine a perfect performance, but to make the competition environment more familiar. A few regular minutes are enough.
Review things with your coach
Ask her which elements are now solid and which sections still deserve your attention. Two weeks before the competition, it is generally more useful to consolidate one or two specific points than to try to transform the entire routine.
Plan your journey
Check the practical information:
- exact venue address;
- check-in time;
- warm-up time;
- journey duration;
- planned parking or transport;
- documents requested by the club.
The fewer logistical decisions you have to make on the day, the more you can stay focused on your competition.
D-7: complete a full run-through
One week before the competition, the major decisions have been made. It is no longer about changing everything, but about checking that every element works together.
Check your GRS half-point shoes
Examine the sole, elastics, and seams of your GRS half-point shoes.
Replace the pair if you notice:
- a sole that is coming unstuck or very worn;
- a loose or weakened elastic;
- an open seam;
- a material that has become slippery or uncomfortable;
- a size that no longer fits the foot properly.
Ideally, a new pair should be worn at least once before the competition to check its comfort.
Repeat in full outfit
Complete at least one run-through in your full outfit:
- leotard;
- tights;
- half-point shoes;
- planned hairstyle or hairpiece;
- competition equipment.
This rehearsal helps detect an annoying detail: an ornament that scratches, an elastic that is too tight, a skirt that moves, or a hairstyle that lacks hold.
Start preparing the bag
You can already gather the items that will no longer be used before the competition. Avoid packing your bag completely on the morning of departure.
The day before: finalize without overloading yourself
The day before, your priority is to check everything, not start all over again.
- Prepare the complete outfit in a clean garment bag.
- Put the apparatus in its protective cases.
- Charge your phone.
- Prepare your water bottle and snack.
- Check the time and address one last time.
- Go to bed early enough.
Avoid doing too many late repetitions. Your body needs rest to reproduce the work done during training.
Competition day: packing checklist
Here is the complete list to check before leaving home:
- Competition leotard
- Tights
- Leotard undergarment or suitable underwear
- Half-toe shoes
- Main apparatus
- Spare apparatus, if requested by the club
- Warm-up outfit
- Club jacket or tracksuit
- Bun net
- Hair ties and pins
- Hairspray or gel, if necessary
- Competition makeup
- Water bottle
- Light snack
- Call-up notice or documents provided by the club
- License or required proof
- Bandages and a small first-aid kit
Allow plenty of time before the check-in time communicated by your club. Arriving early allows you to get familiar with the venue, change without rushing, and begin warming up under good conditions.
During the competition: stay focused on your routine
On the day, it is normal to feel more tension than during training. The goal is not to make the stress disappear completely, but to use it to strengthen your concentration.
Before stepping onto the floor:
- breathe slowly;
- listen to your coach's final instructions;
- avoid comparing your preparation with that of the other gymnasts;
- focus on the beginning of your choreography;
- remind yourself that you already know your routine.
A competition does not define your level. It represents a step in your progress.
After the competition: turning the experience into progress
Your first competition teaches you things that training cannot fully reproduce: how you react to the audience, judges, waiting, and the environment of the venue.
Write down your impressions
In the hours that follow, take a few minutes to write down:
- what went as planned;
- what surprised you;
- the moments when you felt confident;
- the points you would like to improve.
Try to stay objective. The goal is not to judge your performance, but to retain useful information for what comes next.
Debrief with your coach
Your coach watched your routine from outside the competition area. Her perspective complements your own sensations and helps identify priorities for upcoming training sessions.
Preserving a memory
Keep your bib number, a photo, the program, or the competition date. These first memories often take on special value over the seasons.
Frequently asked questions
Is a custom leotard essential for a first competition?
No. A comfortable, well-fitting catalog model that complies with the regulations is perfectly suitable for beginners.
A custom design becomes worthwhile when you want an exclusive design, a more precise fit for your body shape, or an outfit designed around your choreography.
What budget should you plan for a competition leotard?
The budget depends on the type of model, materials, and level of personalization.
- Catalog leotard: approximately €100 to €400, depending on the model and the amount of embellishment.
- NovaRythm custom leotard: from €233.
Before choosing, check what is included in the price: fabric, rhinestones, sleeves, skirt, personalization, and any alterations.
What is the difference between a training leotard and a competition leotard?
A training leotard generally prioritizes comfort, durability, and simplicity. A competition model is more visually elaborate and must comply with the rules applicable to the gymnast's category.
Should you buy a second pair of toe shoes?
A spare pair can be useful, especially when your main toe shoes already show signs of wear. In any case, check their condition several days before the competition rather than on the morning itself.
What should you do if you feel stressed just before your routine?
Return to simple points of reference: your breathing, the first few seconds of your music, and your starting position. Avoid mentally running through the entire routine in a rush.
In summary
Preparing for your first GRS competition begins well before the day itself.
- 30 days before: check your leotard, apparatus, and accessories.
- 15 days before: work on mental preparation and organization.
- 7 days before: do a full-dress rehearsal.
- The day before: finish packing your bag and prioritize rest.
- On the day: focus on your routine and the cues practiced in training.
Structured preparation does not eliminate all the emotion of your first competition. It simply allows you to experience it with greater confidence and focus.
