Preparing for Your Adult Ballet Intensive

There's a particular kind of excitement that comes with signing up for an adult ballet intensive. And, if we're being honest, a particular kind of nerves too. You've made the commitment, maybe booked the travel, and now the question is: how do you actually prepare so you can show up feeling ready and get the most out of the experience?

I've done this a few times now, and I've picked up a lot along the way... What to pack, what to wear, how to take care of your body during a high-volume week of training, and maybe most importantly, how to approach the week mentally so you actually enjoy it.

I've broken everything down into four parts: the week before, packing, footwear, and navigating the week itself. I've also created a free packing checklist if you want something you can print out and take with you.

If you prefer to watch/listen, check out my YouTube video about preparing for an adult ballet intensive below!

https://www.youtube.com/watch?v=p_355x1dVFM

Let's get into it!

The Week Before

The way I think about the week leading up to an intensive is that it's a prep week, not a peak performance week. The goal is to show up feeling as good as possible — not to arrive worn out because you tried to cram in extra training.

Pull Back on Training. I totally understand the impulse to go hard before you leave. But your body needs to be rested going into a week of high-volume training. You're not going to radically improve your technique or stamina in the six or seven days before you get there, but you absolutely can arrive energized, and that matters.

For me, that looks like dialing back my regular class schedule. I normally take about four classes a week, so I'll do three lighter ones that week, and no heavy cross-training, no new pointe work. I think of it like tapering before a race. Then I aim for about three full days of true rest before the intensive starts — just foam rolling, light stretching, and gentle movement like walking.

Prioritize Sleep. Our bodies repair themselves when we rest, and you're about to put yours through a lot. I try to go to bed a little earlier and get eight or nine hours if I can. If you're traveling across time zones, start shifting your sleep schedule a couple of days early so you're not a zombie on day one.

Start Hydrating Early. Hydration matters more than most of us realize, and you want to be starting from a good place before the intensive even begins, not scrambling to catch up once you're already there and the heavy sweating has started (#IYKYK) 😅

I start hydrating seriously at least a week before I leave. A good baseline is a minimum of half your body weight in ounces of water per day, even more when you're active. And here's the key thing: plain water isn't enough. We need minerals to actually hydrate our cells, maintain energy levels, and prevent muscle cramps.

Dehydration is often the hidden reason we feel fatigued. Start adding electrolytes to your water bottle every day to get that habit established before you even arrive.

Fuel Well. The week before is absolutely not the time to under-eat. You need energy stored in your muscles, and that comes from food. I aim for at least 100 grams of protein a day, don't skimp on healthy fats (they help with inflammation and recovery), and generally just eat real food in generous portions without skipping meals.

Plan Your Outfits. This is the fun part, and also very practical. I sit down and plan what I'm wearing each day, because the thought of standing in front of my suitcase on packing day trying to figure it out is my nightmare.

When packing, think about what makes you feel confident and comfortable, because you'll be in these clothes for hours. Plan your layers (something to warm up in at the start of class and throw on during breaks) and if your intensive includes a photoshoot, pick that outfit intentionally. Make sure you've thought through everything you need to bring your vision to life.

Do a Snack Run. You'll burn through energy at a rate you might not be used to. Stock up on your favorites before you leave, and make sure you have enough electrolytes for every day plus a few extras. If you're flying and short on luggage space, you can pick up snacks once you arrive, but I do recommend bringing your personal essentials with you in case you can't find them locally.

Packing

The goal is to pack smart: not so light that you're missing things you need, and not so heavy that you're lugging around stuff you won't use.

Clothes. Here's my formula: one outfit per day of dancing, plus a backup. For a five-day intensive, that's six leotards as a base. If you think you might want to change mid-day, adjust accordingly (battling my way out of a sweaty leotard on a lunch break isn't worth it to me, personally). Remember that you can handwash in the sink or shower if you need to re-wear.

For tights, I plan a pair per day plus one extra. For warm-ups, bring options, like leg warmers, a knit wrap, a sweatshirt, etc because studio temperatures vary and it's always better to have too many layers than not enough.

Don't forget a few casual outfits for evenings out. If there's a formal dinner, pack for that too, including accessories and shoes.

Recovery Products. This is the section a lot of dancers skip and then seriously regret by day three.

Compression socks are non-negotiable for me. I wear them on travel days and in the evenings after class. (Trust me, your legs will thank you.) I bring at least two pairs.

A foam roller is bulky, I know. But they make mini travel versions now (like this one, which I own and LOVE) and having it in your hotel room every night makes a real difference in how your body feels, especially later in the week.

Also consider a massage ball for your feet, KT tape or athletic tape if you use it, and arnica gel or a muscle rub.

A Proper Foot Care Kit. Blister pads, moleskin, bandages in a few sizes, a nail file, and whatever topical treatments you rely on. The golden rule: deal with anything the moment it starts. A hot spot on day two that you ignore can turn into something that derails your whole week by day four. Take care of your feet and they will take care of you! 👣

Snacks. Pack more than you think you need. Good options include nuts and nut butter packets, protein bars, dried fruit, and dark chocolate. Also bring a reusable water bottle with some kind of distinguishing mark (a sticker, your name) so it doesn't get mixed up with a fellow dancer's.

A Small Notebook. This one might surprise you, but it's become essential for me. By day three, your brain will be completely full and you will not remember everything from earlier in the week. Take two minutes after each class to jot down corrections you received and things you want to revisit at home.

I also really recommend journaling your reflections, emotions, and highlights each evening before bed. It feels a little nerdy in the moment, but when you get home, it's genuinely such a gift to be able to look back on the week.

Footwear

Your feet are your instrument. The choices you make here matter a lot.

Ballet Slippers. Bring what you know and are comfortable in. This is absolutely not the week to break anything in.

Pointe Shoes. If you're doing pointe at the intensive, think strategically. My approach is to bring two pairs at different stages of break-in — one that's well-worn and softer, and one that's relatively new and firm. Having the option to switch depending on how your feet feel on a given day is so helpful. Being stuck with only one option all week isn't ideal.

Also factor in how quickly your pointe shoes die AND the weather where you'll be dancing. High humidity breaks down shoes faster, so take the intensive's location into account. Before you leave, do any gluing needed on your softer pair and sew and break in the new pair. And of course, bring all your toe pads and accessories.

Shoes Outside the Studio. After hours of dancing, the last thing your feet need is unsupportive shoes. Flip flops are easy, but they offer zero support and don't allow your feet to recover. Make sure you have sneakers you know and trust (ones with actual arch support and cushioning).

On this note: I have to mention Ance Recovery Sneakers (not sponsored, just genuinely love them). They're designed specifically for recovery, with arch support, a wide toe box, and ice packs that slip into a special compartment so you can ice your feet while you walk around in the evenings. I didn't wear anything else at my last intensive.

Navigating the Week

Okay. You're there. You're packed, you're rested, you're hydrated. (YAY!) 🥳 Now let's talk about how to make the most of it...

Be the Friendly One. I want to start here because I think it matters as much as anything physical. Everyone walks through that door carrying a little bit of insecurity. Everyone is worried about not knowing anyone, or not having someone to sit with at lunch.

I'll share something that happened to me once at a ballet event. I went by myself, spotted a small group chatting, walked over, and tried to join the conversation... And they just didn't really engage. It was polite, but clearly closed off, and it stung. A little bit like walking up to a lunch table in high school and not being invited to sit.

So I share that as a reminder: we've all felt that, and we all have the power to make sure no one else feels it if we can help it. If someone approaches you, welcome them in.

If you see someone standing alone, go say hi. Open the circle. The connections you make at intensives can be some of the most meaningful ones in your whole ballet journey. These are your people.

Give Yourself Time in the Mornings. I don't set my alarm for the last possible minute. I want time to wake up slowly, eat a real breakfast, and get to the studio early — especially on day one, when you need extra time to figure out the layout, find the bathrooms, and get oriented. Arriving flustered is not the vibe.

Take Advantage of the In-Between Moments. Sitting with someone new at lunch, complimenting a classmate, going out to dinner with fellow dancers — so much of the good stuff happens in those between-class moments. Yes, you're tired. Yes, your feet hurt. But you're surrounded by people who understand this thing you love in a way most people in your regular life probably don't. Soak that up.

Do Your Recovery Every Night (No Skipping). Foam rolling, icing anything that needs it, and then something to wind down before bed. It makes a real difference in how you feel each morning.

Hotel tip: an empty trash can makes a great ice bucket. Fill it at the ice machine, add some water, and soak your feet and ankles. It is not glamorous, but the difference you'll feel the next morning is huge. Don't let pride stand between you and an ice soak after day two of an intensive.

Eat More Than You Think You Need To. You're burning a tremendous amount of energy, and if you under-fuel, you'll feel it in your dancing, your focus, your mood, and your ability to retain what you're learning. Eat real breakfast before class (not just coffee), actually eat your snacks between classes, eat a full lunch, eat dinner even when you're tired. Keep up with hydration and electrolytes throughout the day. Remember that when you're sweating that much, you're losing minerals, and plain water alone won't cut it.

Release the Pressure. This might be the most important thing I can offer you. I know it feels counterintuitive. You've invested time, money, and energy into this. Of course you want to dance well.

But here's what I've learned: you will have good classes and bad classes, exactly like every other week of your life. Both are completely normal, and both are part of the learning process.

Intensives can also bring up a lot emotionally. You're in a high-stimulus environment, you're physically exhausted, you might be away from home, and you're probably putting a lot of meaning on the experience (which makes total sense, because you worked hard to be there). It's completely normal to feel overwhelmed at some point. Give yourself grace. Step outside for fresh air if you need to reset. And if you end up crying in the bathroom at some point, absolutely no judgment. I think most of us have been there at least once. You're not failing. You're processing A LOT.

Personally, The more I can let go of the need to dance my best every single minute, the more open I am to actually learning. And that's what the week is for — to learn, to grow, to connect with incredible teachers and fellow dancers, and to enjoy this art form. Not to prove anything to anyone.

Going in curious, with a growth mindset, grateful to just be there. That's when I've gotten the most out of it.

A Note for After the Intensive

When it's over, give yourself some grace on the other side too. A lot of us experience the post-intensive blues aka that sudden flatness after living in this incredible bubble, totally immersed in ballet, and then suddenly you're back to regular life.

That's normal. Plan something gentle and nice for yourself in the days after: a massage, dinner with a friend, some quiet time to look through your photos and read your notes. Let yourself come down slowly. You put a lot into this experience, and it's okay to feel a lot coming out of it too.

Have an intensive coming up? I'm so excited for you. Embrace it fully and enjoy every minute. And if this was helpful, send it to a ballet friend who's getting ready for their own — the more prepared we all are, the better.

Don't forget to grab the free packing checklist here!!

xx, Hannah