How to Build a Winning Pole Dance Routine With Strong Transitions

Look, I get it – everyone wants those Instagram-worthy transitions right out the gate. But I've seen too many injuries from people trying to string together tricks they barely know. Just last week, had a student attempt a carousel spin into an inverted crucifix because she "saw it on TikTok." Nearly dropped straight on her head.

BASIC RULE: If you can't do each move with perfect form while COLD, you're not ready to transition between them.

Here's what actually matters for building transitions that won't land you in the ER:

Master your base moves first. And I mean really master them. Not that wobbly "I kind of got it once" nonsense. Back when I was performing at Sapphire, I'd drill basic spins for hours before even thinking about combining them. Those fundamentals keep you alive when you're tired or your grip gets sweaty.

Start with simple connectors:

• Walking around the pole (properly, not that lazy shuffling)
• Basic floor work to standing
• Step-around transitions
• Simple pirouettes

I'm watching students rush into complicated sequences when they can't even do a proper pole walk. It's like trying to run before you can crawl. Your transitions should feel as natural as breathing, not like you're solving a math problem mid-spin.

Build combinations slowly:

1. Two moves you know cold
2. Simple connector between them
3. Drill until it's automatic
4. THEN add complexity

Had a competition student last month who wanted to throw three inverts into her routine. Could barely hold one clean invert for 3 seconds. That's not how this works. Your body needs to understand the movement patterns before you start chaining them.

And for heaven's sake, stop trying to copy those 15-second choreo clips online. Real routines need sustainable energy management. Can't tell you how many times I've seen beautiful sequences fall apart halfway through because someone didn't think about how much strength they'd have left.

Remember: A clean, simple transition beats a sloppy complicated one every time. Your audience won't remember that fancy flip if you stumble out of it like a drunk penguin.

Key Takeaways

*sigh* Let me tell you something about spacing out your power moves. Had a student last week try to bang out three shoulder mounts in the first minute – ended up flopping through the last half of her routine. This isn't Instagram where you can retry 50 times for the perfect clip.

MINIMUM 45 seconds between any moves that hit the same muscle groups. Not negotiating on this. I've seen too many shoulder injuries from people trying to pack everything into the first 90 seconds because they're worried about running out of steam.

Structure-wise, front-load your hardest stuff in the first two-thirds, but save ONE signature move for the end. Just one. Not three. Not five. The number of times I've watched someone nail their opening combo then barely make it through their finale… Back at Sapphire, we called that "peaked too soon" syndrome.

About music – match your power moves to strong beats if you want, but don't force it. Better to nail a clean move slightly off-beat than mess up trying to hit that perfect bass drop. Floor work during slower sections gives your upper body a break – use it.

Practice your transitions WITHOUT music first. I'm dead serious. Half my advanced students still can't connect moves smoothly because they never learned proper flow. Film yourself – and actually watch it. I make everyone in my competition prep classes do this because nobody believes how rushed they look until they see it.

Quick side note: If you're learning from TikTok tutorials, just stop. Please. My Tuesday night intermediate class is full of people I have to un-teach dangerous habits they picked up online.

Remember: clean execution beats flashy combos every time. If you can't do it safely twice in a row during practice, it doesn't belong in your routine. Period.

Understanding the Role of Transitions in Pole Dance

Look – we need to talk about transitions because I'm tired of watching students string random tricks together like they're playing pole roulette. Just yesterday, I'd a student try to jump straight from a basic spin into an inverted crucifix with zero setup. ZERO. Nearly gave me a heart attack.

Transitions aren't just filler – they're literally what keeps you from eating floor between moves. After eight years of stage work and now running my own studio, I can tell you the difference between a safe routine and an ER visit often comes down to your transitions.

Three main types you absolutely need to nail:

• Floor-to-pole (and yes, you need to practice these just as much as your tricks)
• Pole-to-pole transfers (which nobody ever wants to drill but everyone needs)
• Directional changes (where I see most injuries happen because people rush)

Here's the thing – I don't care how many likes your Instagram compilation gets. If you can't smoothly get from one move to the next without compromising your grip or core engagement, you're not ready for that combination. Period.

When I'm choreographing routines – whether it's for my advanced students or back when I was performing at Sapphire – I always map transitions FIRST. Not the tricks. The transitions. Because if you can't get there safely, it doesn't matter how gorgeous your jade split is.

And for everyone who keeps DMing me asking to skip "boring" transition work – that's exactly why you look choppy and unstable. Your tricks might be decent, but everything in between screams beginner. Trust me, I've seen enough broken transitions to last a lifetime.

Planning Your Routine's Flow and Structure

Look, I'm gonna be real with you about routine planning because I'm tired of seeing people gas themselves out in the first 30 seconds. Just yesterday, had a student try to cram three inverts and a butterfly into her opening sequence because "it looks cool on Instagram." Guess what? She couldn't even finish her routine.

You NEED to respect your energy limits. I don't care how strong you think you are. Eight years of performance experience taught me that even the simplest moves drain you faster under spotlight pressure.

Map your hard moves strategically – I'm talking at least 45 seconds between power elements.

Speaking of flow… stop trying to piece together random tricks you saw online. Your transitions matter more than your tricks. Period. I've seen too many dislocated shoulders from forced combinations that make zero mechanical sense.

Your body needs logical movement patterns. If you're in an inside leg hang, don't try to force a transition that starts from the outside – that's just stupid and asking for injury.

Think about your actual strengths, not what you wish you could do. Had this client back in Vegas who insisted on ending every routine with an aerial because another dancer did. Guess what? Her natural flexibility was her superpower, but she kept downplaying it for tricks she wasn't ready for.

And please, for the love of god, actually practice your full routine at full energy before performing it. The number of times I've watched someone's face drop halfway through when they realize they can't maintain their planned intensity… just test it first. Simple as that.

Remember: strong doesn't automatically mean skilled. Build your sequence smart, not just hard.

Map Your Energy Levels

Look, I need to be real about energy mapping because I'm tired of seeing students crash and burn halfway through their routines. Just yesterday, had a girl try to front-load ALL her power moves in the first minute – complete disaster by the end.

DO NOT max yourself out in the first 30 seconds. I don't care how many Instagram reels you've watched showing back-to-back power moves. That's not how this works.

Here's what actually happens with energy levels (and I've seen this thousands of times, both performing and teaching): You start at maybe 60% intensity – that's your 5-6 range. Gets your blood flowing, lets you find your groove. Build up to your harder stuff gradually. Those 8-10 intensity moves? They belong in the middle third of your routine, when you're warm but not exhausted.

I learned this the hard way at Sapphire – tried to open with three inverts and a butterfly drop, nearly ate it on my final spin combination. Never again.

Floor work isn't just for looking sexy – it's your recovery time. Use it. Those 2-4 intensity moments are CRUCIAL for catching your breath. And please, for the love of god, stop trying to maintain full power for four straight minutes. You're not a machine.

One more thing about finales – pick something impressive that you can nail even when you're drained. I've seen too many nasty falls from people attempting their most technical moves right at the end when their arms are shaking. That's how shoulders get wrecked.

Think waves, not constant intensity. Up and down. Breathe. Recover. Then hit it again. Your body will thank you, and honestly, so will anyone watching. Nobody wants to see someone struggling through their last 30 seconds because they didn't pace themselves.

Define Movement Pattern Flow

Look, movement flow isn't some fancy Instagram concept – it's literally how you avoid looking like a jerky robot on the pole. I'd a student last week who kept stopping dead between every move, making everything twice as hard on herself. This isn't a PowerPoint presentation – you need to actually CONNECT your movements.

Safety warning first: Don't just string random tricks together because they look cool. I'm so tired of seeing people copy TikTok combos without understanding the mechanics. Had a girl dislocate her shoulder last month trying that nonsense.

Here's what actually matters:

Your transitions need to make sense. Period. If you're coming out of a basic spin, you better know exactly where your hands and feet are landing. I've seen too many face-plants from people who didn't think ahead. Back at Sapphire, we called it "anticipating your landing" – still works today.

Spatial awareness isn't optional. You need to know where you're in relation to the pole at ALL times. Can't tell you how many bruises I've seen from people who lost track of where the pole was during a combo. Your body position after each move determines what you can do next – that's just physics.

About momentum – use it or lose it. When you're coming down from an inversion, that energy has to go somewhere. Either control it or it's controlling you. Simple as that. Had a whole class yesterday struggling with this – kept killing their momentum then wondering why everything felt so hard.

Stop trying to make everything perfect and pretty. Focus on making it work first, then we can talk about making it flow. And for god's sake, stop watching those "flow tutorials" on Instagram. Half those people couldn't teach their way out of a paper bag.

Space Out Power Moves

Look, I'm gonna be straight with you about power moves because I'm tired of seeing students burn out or hurt themselves trying to copy what they see on Instagram.

YOU NEED ACTUAL RECOVERY TIME BETWEEN POWER MOVES. I don't care how strong you think you are. Just yesterday I'd a student try to chain three inverts back-to-back because she saw some influencer do it.

Guess what? She completely gassed out halfway through her routine and nearly slipped on a basic climb.

Space your power moves at least 20-30 seconds apart – minimum. That's not me being conservative, that's physics and biology. Your muscles need that recovery time, especially if you're doing any kind of performance longer than 2 minutes.

What should you do between power moves? Floor work, transitions, simple spins – stuff that lets you catch your breath while still looking fluid.

Back when I was performing at Sapphire, I learned real quick that trying to pack all your flashy tricks into one segment is a rookie mistake. You'll either burn out or get sloppy, and sloppy gets you hurt.

Put your hardest moves in the first two-thirds of your routine when you're fresh. Save ONE signature power move for the end if you want, but be smart about it.

I've seen too many people try to end with their most complicated combo when they're already exhausted, and that's exactly how accidents happen.

And please, for the love of god, stop trying to string together everything you learned in advanced class just because you can do each move individually.

Power moves are called power moves for a reason – they take serious energy. Respect that or you'll find out the hard way.

Essential Elements of Seamless Movement

*sighs while adjusting grip aids*

Look, transitions are where I see most people eat it, and I'm tired of watching students flail between moves because they saw some smooth combo on Instagram. Had a girl last week try to flow from a basic climb straight into an invert without any prep – nearly cracked her head open. This isn't a TikTok challenge, people.

You absolutely need to nail these three things if you don't want to look like a hot mess (or end up in the ER):

Momentum control – Jesus, the number of times I've had to catch someone who just let their body swing wherever… Your core initiates EVERYTHING. Not your arms, not your legs. I don't care how strong you think you are.

Body positioning – Keep those shoulders ENGAGED. I'm not kidding. Had a regular at Sapphire who ignored this and ended up with a three-month recovery. Square those hips, extend those legs when they need to be extended. Basic stuff that everyone wants to skip.

Spatial awareness – Know where you're on that pole at ALL times. I've seen too many faces slam into metal because someone wasn't paying attention during a spin. Especially in inversions – if you don't know where your head is, you shouldn't be up there.

Want to flow? Fine. But you better be thinking two moves ahead minimum. Map out those grip changes – I mean actually plan them, don't just wing it. And for god's sake, maintain your alignment. Nothing ruins a routine faster than sloppy transitions, except maybe a dislocated shoulder.

I know this isn't the cute, fun stuff you wanted to hear, but I'd rather have you hate me now than watch you get hurt. These fundamentals aren't optional.

Matching Transitions to Your Music

Listen, your transitions need to match your damn music, or you're gonna look like you're having a seizure up there. I had a student last week trying to hit a power move during this soft piano part – looked completely ridiculous. Just… no.

Musical cues aren't rocket science, but people keep screwing them up:

SAFETY WARNING: If you're still learning fundamentals, stick to simple transitions until your body awareness catches up. Had three different people try complex changes last month before they could even do a proper climb. All of them ended up with bruises they didn't need.

Match your speed to the music's tempo – seems obvious, right? But every class, someone's trying to rush through slow sections or dragging through fast ones. Practice your transition points until they're automatic. And for god's sake, stop trying to copy those TikTok routines where they cut between moves. That's not how real transitions work.

Remember working at Sapphire? Nothing worse than watching someone fight against the music. Same applies here – your transitions need to flow naturally, or the whole routine falls apart. Mark your changes during practice, but don't get so mechanical that you can't adjust when needed. Your body needs to learn the feeling, not just hit marks.

Common Mistakes to Avoid When Linking Moves

Look, I've seen way too many injuries from people rushing their linking moves because they're trying to copy some Instagram routine they saw. Just yesterday, I'd to stop a student mid-class who was literally throwing herself between moves with zero control – that's how shoulders get wrecked.

STOP RUSHING YOUR TRANSITIONS. I don't care if it takes you 30 seconds to shift between moves. Seriously. Back when I was teaching at Sapphire, I saw a girl dislocate her shoulder trying to speed through a basic spin combination. That stuff stays with you.

Here's what drives me insane:

• Breaking your form just to get to the next move faster
• Randomly readjusting your grip because you didn't set up properly
• Touching down when you should be maintaining aerial control
• Those damn flexed feet (fix it or I'll keep calling it out)
• Dropping your shoulders during spins (your rotator cuff will thank you later)

And please, for the love of everything, stop with the sloppy floor work. I'm not asking for perfect choreography, but if you're going to transition on the floor, make it intentional. I've got students who spend more time awkwardly crawling to the pole than actually dancing.

Core engagement isn't optional between moves. I don't care how tired you're – the second you lose that connection, you're asking for trouble.

And yeah, your transitions might look "slow" compared to what you see online. Good. That means you're actually learning proper control.

Want to know what proper progression looks like? It looks boring. It looks like drilling the same basic transitions for weeks until they're second nature. But guess what? Those are the students who don't end up in the ER.

Building Dynamic Momentum Between Tricks

Look, momentum between tricks isn't some fancy dance – it's literally what keeps you from eating floor. Just yesterday I'd a student try to muscle through her transitions because she saw some Instagram girl do it. Ended up killing her energy halfway through and nearly slipped off. You can't fake momentum.

When you're linking moves, you need to work WITH your body's natural swing, not against it. I spent eight years at Sapphire watching dancers mess this up – the ones who lasted were the ones who understood flow. It's not about looking pretty; it's about using physics to your advantage.

Here's what actually works: Let the end of each trick feed into the start of your next one. Your body naturally wants to swing and rotate – use that. I'm so tired of seeing people try to stop dead between moves because they think it looks more controlled. It doesn't. It looks choppy and it's actually more dangerous.

You need enough power to complete the next move, but not so much that you're flailing around like a wacky inflatable tube man. That sweet spot comes from practice, not from copying what looks cool on TikTok. And for god's sake, please stop trying to transition without engaging your shoulders – watching that makes my rotator cuffs scream.

Bottom line: Your transitions should feel as natural as walking. If you're fighting against your own momentum or trying to force something, you're doing it wrong.

And yes, that means some of you need to slow down and actually master the basics before trying to link five advanced tricks together. I know that's not what you want to hear, but I'd rather have you mad at me than injured.

Flow Through Position Changes

Look, I need to be real with you about flow transitions because I'm tired of seeing people hurt themselves trying to copy stuff they saw on Instagram. Position changes aren't just about looking pretty – they're about not falling on your head.

IMPORTANT: If you can't hold each individual position solidly for at least 30 seconds, you have NO business trying to flow between them. Had a student last week try to rush into an Ayesha without mastering her basic invert first. Guess who almost crashed face-first into the pole?

Here's what actually works:

Inverted Positions

• Outside leg hang to Ayesha: Only after you've got SOLID shoulder strength. I mean actually solid, not "I did three push-ups" solid.
• Basic invert transitions: Keep your core ENGAGED. Can't tell you how many times I've seen floppy transitions lead to falls.

Standing Work

• Front hook to side stance is your foundation. Master it before getting fancy.
• Back hook transitions need serious hip flexor strength. Don't even try if you can't hold a proper front stance.

Floor Work

• Low flow and knee slides are your friends while building strength
• Those "pretty" Russian splits? Yeah, they require actual flexibility training, not just forcing it

Climbing Transitions

• Basic climb to side climb: Keep your grip points consistent
• Cross ankle requires way more core control than people think

Had a girl in class yesterday trying to flow like those TikTok dancers – zero technique, all flash. That's how you end up with shoulder injuries or worse. Start slow, build proper form, then speed comes naturally. Your body will tell you when it's ready for more complex transitions.

And for god's sake, stop trying to film everything for social media before you've got the basics down. Focus on technique first, fancy flows later.

Blend Power With Control

Look, power tricks aren't just about throwing yourself around the pole – I literally watched someone dislocate their shoulder last week trying to muscle through an Ayesha without proper engagement.

You absolutely need to know how to control your power before attempting ANY inverted combos.

I get it, those Instagram reels make everything look effortless. But here's what they're not showing you: the years of conditioning and the endless drilling of basics.

Just yesterday, I'd to stop a student mid-spin sequence because she was completely neglecting her core engagement. That's how rotator cuffs get torn.

When you're building up to power moves, you need to activate specific muscle groups – and no, just "being strong" isn't enough. Your lats should be firing to maintain shoulder stability (seriously, stop doing dead hangs), your obliques need to be engaged for proper alignment, and those hip flexors better be working or you'll end up looking like a wet noodle.

The thing that drives me nuts is watching people rush into power spins without learning how to brake properly.

Back in 2015, I saw a girl slam into the stage because she couldn't control her momentum – not cute, and definitely not worth the ER visit. You need to learn how to release energy gradually through your body. Think of it like downshifting a car instead of slamming the brakes.

And please, for the love of everything, stop trying to copy those "tutorial" TikToks where they're spinning at full speed with zero breakdown of technique.

Real progress isn't sexy – it's methodical, sometimes boring, and absolutely necessary. Your body will thank you when you're still able to climb a pole at 40 instead of nursing chronic shoulder injuries.

Incorporating Floor Work and Level Changes

*sigh* Okay, let's talk floor work. Because I literally just had three students today try to dive straight into those dramatic Instagram slides without any proper prep or technique. Just… no.

Floor work isn't just pretty transitions – it's literally saving your body between pole work and preventing injury. I'd a student last month tear her knee because she thought she could just drop into a split without warming up. Guess who's now doing 6 weeks of physio?

CRUCIAL SAFETY POINT: Your hands ALWAYS need to make contact with the floor before your knees or hips. Period. I don't care how many TikTok tutorials you've watched showing otherwise.

When you're moving between levels, you need actual control – not just collapsing dramatically. Had this happen at Sapphire years ago, watched a girl faceplant trying to be "graceful." Nothing graceful about a bloody nose.

Look, here's what actually works:

• Start with basic crawls. Yes, they're "boring" but they build shoulder stability.
• Practice controlled descents from standing to kneeling BEFORE attempting full floor work.
• Master your body waves on your knees before trying them laying down.
• Learn proper weight distribution for rolls (I'm tired of seeing wrists getting jacked up).

And for heaven's sake, stop rushing to add splits and crazy leg variations before you can do basic transitions smoothly. I know everyone wants those flexy Instagram shots, but your body mechanics need to be solid first.

The tempo thing drives me nuts too – I keep seeing people rush through floor work like they're being chased. Slow. It. Down. Control matters more than speed. You should be able to pause at any point in your movement without collapsing.

Bottom line: Floor work looks easy when it's done right, which is exactly why everyone underestimates how much prep it takes. Do the boring stuff first. Your joints will thank you later.

Polishing Your Performance Through Practice

Look, practice isn't just about running your routine over and over. I'd a student last week who kept drilling her sequence without fixing her grip points – ended up with nasty shoulder strain. That's exactly what we DON'T want.

Break your routine into chunks – 30 seconds max per section. And for God's sake, film yourself. I'm tired of students telling me "but it felt right" when their form is completely off. Your phone's right there – use it. I've seen too many people at competitions bomb because they never actually watched themselves perform.

SAFETY CHECK: Practice without music first. I know everyone wants to jump straight to the fancy stuff with their perfect playlist, but you need to nail the mechanics before adding complexity.

When you do add music, count your beats. Had a student face-plant last month because she rushed her transition trying to hit the music instead of respecting her body's timing.

Real talk about performance anxiety – it's going to happen. Back at Sapphire, I'd see even veteran dancers get shaky before big showcase nights.

Get comfortable being uncomfortable. Practice in front of people – and yes, wear your actual performance outfit during run-throughs. Nothing worse than discovering your cute new set catches on everything mid-routine.

And please, stop copying those 15-second Instagram clips. Those "tutorials" don't show the hours of conditioning and progression it took to get there.

If you're not ready for a move, you're not ready. Simple as that. I'd rather have you mad at me for holding you back than watching you get injured trying something you're not prepared for.

Frequently Asked Questions

How Far in Advance Should I Start Preparing My Competition Routine?

Three months? More like six if you're actually serious. And that's minimum. Look, I had a student last week who thought she could whip up a routine in 6 weeks because some TikTok "coach" said it was possible. Absolutely not.

Here's the reality: You need at least 2-3 months just to drill your basic elements until they're actually CLEAN, not just Instagram-worthy. I'm talking about transitions that don't look like you're having a seizure on the pole. And don't get me started on stamina – I've seen too many competitions where someone's gasping for air halfway through because they didn't train for actual endurance.

Back when I was competing in Vegas, I watched a girl face-plant during her showcase because she rushed her prep time. Ended up with a broken nose and a bruised ego. Could've been avoided with proper training time.

Your competition prep should look like this:

• Month 1-2: Master your individual moves until they're boring
• Month 3-4: Link everything together (and no, not just the pretty parts)
• Month 5: Build actual performance stamina
• Month 6: Polish and pressure test

If you're not willing to put in that time, stick to studio showcases. Nothing makes me cringe harder than watching someone bomb on stage because they thought they could shortcut the process. Your body needs time to build muscle memory, and your brain needs time to stop panicking under those lights.

And please, for the love of everything, don't come to me two weeks before a comp asking how to fix your routine. That's not how this works. That's not how any of this works.

What's the Ideal Length for a Beginner's Pole Dance Routine?

Look, 2:30-3:00 is WAY too long for a beginner routine. I had a student last week try to stretch her choreo to three minutes and nearly face-planted because her grip gave out halfway through.

For beginners? 90 seconds. MAXIMUM. And honestly? Even that's pushing it for most of my new students. Here's why: Your grip strength isn't there yet, your endurance isn't there yet, and I'm tired of seeing people try to copy these endless Instagram routines when they can barely hold a basic climb.

Just yesterday I had to stop a class because someone wanted to string together five minutes of moves they'd learned from TikTok. Like, no. That's not how this works. That's not how any of this works.

Start with 60-75 seconds. Focus on clean transitions and PROPER form. I've seen enough shoulder injuries from people trying to push through fatigue – including back in my Sapphire days when I thought I was invincible – to know exactly how this ends.

If you can nail a solid minute of clean, controlled movement, then we can talk about extending your routine. But until then? Keep it short. Keep it safe. And for the love of god, stop trying to recreate those social media routines. They're usually edited anyway.

Should I Incorporate Props Into My Pole Dance Routine?

Look, props are honestly the LAST thing you should be thinking about right now. Had a student last week try to bring in this elaborate fan setup when she couldn't even do a clean climb – ended up dropping it mid-spin and nearly took out another student's ankle.

Here's the thing: I've seen way too many people rush to copy what they see on Instagram, thinking props will make their routine "special." But you know what's actually special? PROPER TECHNIQUE. Basic moves done right are a thousand times better than sloppy choreo with a bunch of fancy accessories.

Had eight years at Sapphire where I saw every prop imaginable, and I'll tell you this – the best performers I worked with could captivate an audience with nothing but their movement quality. Props don't make the dancer; solid fundamentals do.

If you can't nail your transitions and hold your shapes without wobbling, adding props is just asking for trouble. Seriously. Focus on mastering clean lines, building actual strength, and understanding flow. When you can do a full routine without second-guessing your grip strength or balance – THEN we can talk props.

And for God's sake, please don't come to class with some TikTok routine you want to copy. Learn the foundations first. Your body (and my sanity) will thank you.

How Many Pole Tricks Are Recommended for a Three-Minute Routine?

Look, 8-12 tricks is the absolute MAX for a three-minute routine, and honestly? Most beginners should stick to 6-8. Just yesterday I had a student try to cram 15 moves into her showcase piece because she saw some TikTok routine. That's how people get hurt.

I've seen enough shoulder injuries from rushed combos to last a lifetime. Back when I was performing at Sapphire, we'd actually do fewer tricks in our stage sets than what I'm seeing in some of these Instagram "tutorials" now. It's ridiculous.

Here's the reality: You need transition time. You need clean entries and exits. And most importantly, you need enough energy to execute everything safely. If you're gasping halfway through because you've packed your routine too tight, your form goes to hell, and that's when accidents happen.

Focus on nailing 6-8 solid moves with proper flow between them. I don't care if that other studio down the street lets their students throw in fifteen inverts – in my classes, we prioritize proper execution over showing off. When you can do eight tricks perfectly, then we'll talk about adding more.

And please, for the love of god, stop trying to copy those 45-second viral videos. Those are usually spliced together, and half those "influencers" have terrible form anyway. Quality over quantity. Always.

What Should I Do if I Forget Part of My Routine?

Look, forgetting your routine happens – I see it at least twice a week in my advanced classes. But for the love of god, DO NOT just freeze up there. That's how you get hurt, especially if you're in the middle of a transition.

If you blank out, your first priority is staying safe. Had a student last month who panicked mid-invert and just… let go. Ended up with a nasty bruise and could've been way worse.

Here's what you actually do: Get yourself into the closest safe position you know – usually that's your basic stance or a simple hold you've drilled a thousand times. Don't try to improvise some fancy combo you saw on Instagram yesterday. I'm serious. I've seen too many injuries from people trying to wing it with moves they haven't properly trained.

Once you're stable, transition into ANYTHING you know by heart. Could be basic spins, could be floor work – doesn't matter as long as you've practiced it enough that it's in your muscle memory. Back when I was performing at Sapphire, I'd default to my tried-and-true sequences whenever something went sideways. Not because they were the most impressive, but because I knew I could execute them safely every single time.

And yeah, keep moving – but not because it looks better. You keep moving because stopping cold can throw off your grip strength and body positioning. Just make sure whatever you're moving into is something you can actually do without thinking.

Conclusion

Look, transitions aren't just some pretty add-ons – they're what keeps you from looking like a hot mess between moves. I had a student last week who could nail an Ayesha but nearly face-planted trying to get into her next trick because she never bothered practicing the connection. TRANSITIONS ARE NOT OPTIONAL.

Real talk: Your average Instagram pole star isn't showing the hours spent drilling basic flow work. They're posting the flashy tricks, but I guarantee you they're not stringing those together back-to-back in actual routines. Had enough shoulder injuries in my studio from people thinking they can jump straight into power combos without proper prep.

You want a solid routine? Start by actually writing down your moves and mapping the connecting points. And for god's sake, don't try to match everything perfectly to music beats until you've got the flow locked down at regular speed. Had a competition student rush her transitions trying to hit specific lyrics – ended up with a twisted ankle because she wasn't controlling her momentum.

Speaking of momentum – that's your best friend and worst enemy in transitions. Can't tell you how many times I've seen someone nail their spin but then kill all their flow by stopping dead to "reset." Back in Vegas, we called that the "tourist pause" – looks amateur, kills your energy.

Work your transitions at 50% speed first. Yeah, it's boring. No, you can't skip it. If you can't make it look smooth slow, it's definitely not going to work at full speed. And please, for the love of everything, stop trying to transition through moves you haven't fully mastered yet. Your wonky invert isn't suddenly going to get better because you're trying to link it to something else.

Practice your transitions as much as your tricks. More, actually. Because a clean simple routine with solid flow will beat a bunch of advanced tricks with sloppy connections every single time.