A Parent’s Guide to Gymnastics Competition Day 

Competition day is a big moment for any young gymnast! Whether it’s their first time competing or they’ve been in gymnastics training for years, it’s a chance for your child to shine, show off their hard work and enjoy the excitement of competitive sports.  

As a parent, you play a crucial role in making this day an enjoyable and memorable experience. You’re without a doubt their biggest supporter, so follow these top tips on how you can set them up for success and help make the whole day feel calm, fun, and confidence-boosting. 

From the early morning preparations to the much-needed wind-down at night, your support can make all the difference. 

Part 1: The Build-Up – Setting the Stage for Success 

A great gymnastics competition day begins long before they get on the gym floor. The secret ingredient to a confident performance is creating a calm, structured, and positive environment at home beforehand. 

The Power of Sleep: 

The night before a competition, aim for an early bedtime. A well-rested brain and body are non-negotiable for the focus and coordination gymnastics demands.  

 According to the Sleep Foundation, children aged 6-13 need 9-11 hours of quality sleep per night for optimal health and cognitive function. A consistent sleep routine in the week leading up to the event can make a significant difference! And can help the child handle stress and anxiety, especially if it’s their first gymnastics competition.  

Fuel Like a Champion 

Nutrition plays a starring role in your child’s energy and stamina, as it can make all the difference on the floor, beam, bars or vault. 

Pre-Competition Breakfast: Focus on a balanced meal rich in complex carbohydrates and protein about 2-3 hours before warm-ups. Ideas include:  

• Oatmeal with berries 

• Whole-wheat toast with eggs 

• Greek yoghurt and fruit smoothies 

Smart Snacks and Hydration: Pack their competition bag with healthy, digestion-friendly snacks – they don’t have to be complicated! Bananas, small granola bars, pretzels and apple slices are excellent choices. 

Consistent hydration is also key. The British Nutrition Foundation recommends children drink 6-8 glasses of fluid a day, and they’ll need more on a physically demanding day like a competition. Pack a large, reusable water bottle. 

Mental Warm-Up Matters 

Nerves are normal! Helping your gymnast manage them is part of the journey and can help their development enormously.  

• Acknowledge and Validate: It’s normal to feel nervous. Phrases like, “It’s okay to have butterflies; it just means you’re ready!” can reframe anxiety as excitement. Find out more about how to help your child with anticipatory anxiety surrounding events here.  

• Visualisation: Encourage your child to close their eyes and mentally walk through their routines. This technique, used by elite athletes, helps build muscle memory and confidence. 

• Focus on the Controllables: Remind them to focus on their effort, their attitude, and having fun (things they can control), rather than scores or medals, which they can’t. By participating, they’ve already achieved a lot! 

Pack Like a Pro (the night before!) 

Here’s a simple checklist to save stress on the morning of the event: 

• Competition leotard 

• Warm clothing for before and after performances.  

• Grips, wristbands, and chalk (if not provided at the competition). 

• Hair supplies (gel, hairspray, ties, clips). 

• Healthy snacks and a reusable water bottle. 

• Small towel. 

• Book or a quiet activity for waiting times. 

If you need any gymnastics clothing and beautiful leotards for your child’s gymnastics event at Gymfinity Kids, we have an online shop that can cater to all your child’s needs – shop here! 

If it’s your first time joining one of our Gymfinity Kids competitions, you may also enjoy our guide to what to expect at your child’s first gymnastics competition. 

Part 2: The Main Event – Being their best cheerleader 

Your role during the competition? Being a calm, positive and supportive presence.  

• Positive Reinforcement: Your words matter, so make sure they’re as encouraging as possible. Research from Stanford psychologist, Carol Dweck, highlights the power of praising effort over innate ability. Instead of “You’re so talented,” try “I loved how hard you focused on that beam routine.” This fosters a growth mindset and builds resilience. 

• Body Language is Everything: Your child will look for you in the crowd. They will scan the room until they see your familiar face, as they will be looking for some comfort if they have nerves. Offer a reassuring smile, a thumbs-up, or a confident nod. Your calm demeanour will help to soothe their nerves. 

• Trust the Coaches: Our Gymfinity Kids coaches are there to provide technical feedback to the children in their quick practice before showtime, and manage the warm-ups. Resist the urge to coach from the sidelines. Your job is purely emotional support, which is essential for boosting their confidence in any situation. 

• It’s About More Than Medals: Remember that gymnastics is a tool for life lessons. These competitive events teach resilience, sportsmanship, and grace under pressure. 

Part 3: The Wind-Down – Ending the Day on a High 

Once the routines are done and the medals handed out, the way you wrap up the day is key and just as important as the pre-competition preparation. 

• Refuel and Recover: Have a nutritious and satisfying meal planned for after the event. This helps replenish their energy stores and aids muscle recovery. 

• The 24-Hour Rule: Many sports psychologists recommend a “24-hour rule”. Win or lose, you have 24 hours to feel the emotions (excitement or disappointment), and then you move on. This prevents dwelling on a single event and encourages looking forward to the next training session. 

• Celebrate the Journey: A gymnastics competition is just one part of your child’s fitness journey. Celebrate their courage for performing and their dedication in training. Ask open-ended questions like, “What was your favourite moment today?” or “What did you learn from that wobble?”. Positively assessing all areas of the day can be so helpful for them. 

• Active Relaxation: A relaxing evening is crucial. A warm bath can help soothe sore muscles, and gentle stretching or reading a book together can help their minds and bodies switch off from the day’s high energy. This reinforces the core message that whilst exercise makes children feel great, recovery is a key part of that process. 

Whether it’s their first Gymfinity Kids competition or their fifteenth, your support helps turn every event into a confidence-building, joy-filled and rewarding experience. With the right preparation, positive energy and a relaxed finish, you’ll help your young gymnast’s confidence soar and have them loving every step of their journey.