The Perfect Post-Major Recovery Plan

When the final results are announced and the stage lights fade, every Dancer faces the same question: what now? Whether your latest Major brought triumph or left you hungry for more, how you navigate the days and weeks that follow can make all the difference - not just for your next Feis, but for your long-term love of dance.

At MWM, we’ve found that the best recovery plans don’t just rest the body - they refresh your spirit and reconnect you to the people who make this journey worthwhile. A little self-reflection can deepen that process in ways you might not expect.

Easing Back Into Movement

After weeks or months of intense practice leading up to a major, your body has earned some well-deserved TLC. But full-on hibernation isn’t the answer. Gentle activity helps flush out lingering fatigue and keeps your joints supple.

Think light walks in fresh air, a relaxing swim, or a short stretching routine to ease tight calves and hips. If you’re feeling sore, try foam rolling or a warm bath with Epsom salts. These small rituals can work wonders in helping your muscles repair and prepare for future training.

When you do return to class, give yourself permission to dial back the intensity. Let your body recalibrate before diving into stamina training or hardcore drills.

🌿 Journal prompts to tune into your body:

• How does my body feel today? Where is there lightness, and where is there tightness?
  
  
• What forms of gentle movement do I enjoy most when I’m not training intensely? How can I make space for these this week?
  
  
• What small daily rituals (like stretching, baths, or walks) help me feel cared for and connected to my body?
  
  

Processing the Highs and Lows

Major competitions bring big emotions. If you met your goal, relish it! Too often, Dancers leap straight to the next target without truly savouring what they’ve accomplished. Take a moment to celebrate how your hard work paid off. Reflect on what clicked, and keep a note of what habits or choices helped get you there.

If things didn’t quite fall into place, allow yourself to feel disappointed. It’s perfectly normal. But after a little time, try to look at it with a curious eye: What did I learn from this experience? Was it nerves, a slight injury, or simply an off day? Whatever the answer, there’s insight to carry forward.

Journalling these reflections can be surprisingly powerful. It gives your thoughts shape, helping you move from rumination to understanding and then back to excitement for what’s next.

✍️ Journal prompts for your heart and mind:

• What was one moment from this Feis (on or off stage) that I want to remember forever?
  
  
• If I achieved my goal, how can I honour all the effort that went into it?
  
  
• If I didn’t reach my goal, what’s something I learned about myself or my dancing that I couldn’t have learned any other way?
  
  
• What’s one thing I’m proud of, regardless of the final result?
  
  

Surrounding Yourself with Good People

Once the stress of competition lifts, it’s the perfect opportunity to reconnect - both within and beyond the dance world.

Share your stories with fellow Dancers who were at the same Major. They’ll understand the nerves, the adrenaline, and the countless hours behind that moment on stage. Celebrating together, or even sharing the sting of disappointment, strengthens the bonds that make Irish Dance such a special community.

And don’t forget life outside of dance. Spend time with school friends, plan a family day out, or dive back into hobbies that had to take a back seat during major prep. Sometimes the best way to reignite your passion for dance is to briefly step away and remember there’s a whole colourful life beyond the studio.

🤍 Journal prompts for connection:

• Who were the people who supported me most on this journey? How can I show my appreciation?
  
  
• What conversations did I have at this Feis that made me feel understood or inspired?
  
  
• Outside of dance, what relationships or activities fill up my cup? How can I reconnect with them this week?
  
  

Seeing the Bigger Picture

A thoughtful post-major plan doesn’t just help you feel better now - it ensures you can keep doing what you love for years to come. By staying gently active, being kind to yourself no matter the result, and surrounding yourself with supportive people, you’re investing in both your dancing and your overall well-being.

So whether you’re polishing a new trophy or processing a tough result, know that this phase is every bit as important as your hours of practice. Done well, it lays the groundwork for the next chapter…one that’s hopefully even stronger, wiser, and more joyful.

🌱 Journal prompts to keep perspective:

• Why do I dance? What joy or meaning does it bring to my life beyond medals and placings?
  
  
• What’s one gentle promise I can make to myself for the weeks ahead - to stay balanced, grounded, and excited for what comes next?
  
  

Looking for a little extra guidance? We’re always here to help you map out your next steps, from building back strength to refining your mental game. Join Our Gold Club — your Dance journey deserves it.