We dance in nine, folks! THON 2026 preparation is in full swing as thousands of students get ready to fill the Bryce Jordan Center for an unforgettable weekend. 

In just over a week, hundreds of students will stand for 46 hours without sitting or sleeping. To encourage this year’s dancers and help them navigate the weekend, we compiled the best advice from former THON dancers. 

Here are some of the best tidbits of information and inspiration that we received.

Ashlyn McClelland – 2024 Dancer

“Try keeping your first pair of shoes on for as long as possible and don’t start using tennis balls/massagers until you absolutely need them because they get addicting!! Also, get those stick-on back patches for when you need some reinforcement!”

Francesca Bria – 2025 Dancer

“Enjoy every second. Make sure to eat snacks every hour. Keep yourself motivated with music.”

Julia Kline – 2025 Dancer

“Take so many pictures so that you can remember even after you’re less sleep deprived! Use all your resources and support systems! Captains, loved ones, DRCMS, everyone! They all want to help you. It’s never too soon to ask for help.”

Kate – 2024 Dancer

“If you ever need a refresh at any point during the weekend, I’d suggest bringing a mini self-care bag with anything you might need throughout the weekend, not just clothes/accessories. Some things I had included were a travel toothbrush/toothpaste, Icy Hot, moisturizer (the air in the BJC does get dry throughout the weekend), and a towel for the dancer salon.”

Brent Potter – 2009 Dancer

“Prepare yourself for an emotional rollercoaster when families visit. Change your socks often, and once it’s done, be ready to sleep for at least 16 hours straight.”

Natalie Clymer – 2017 Dancer

“Rely on your support people! They’ll show up when you least expect them and at the moments you need them most. Also, drink WATER! Electrolytes are fun but not meant to be your every drink. And don’t forget to seek out all the little events and hidden fun on the floor. There are so many great opportunities to stretch, refresh, and rebuild the mentality to keep going no matter how tired you are.”

David Smith – 2018 Dancer

“Do cardio for a few weeks to prepare yourself. Stay up a little the night before so you are able to sleep in as much as possible before you start. Drink plenty of water and stretch before. Also, I recommend downloading a bunch of Netflix shows onto an iPad and having fully charged headphones, so in case you need to get off the floor, you have something to keep your mind occupied. Bring 5+ more pairs of underwear and socks than you think you’ll need. Bring Gold Bond. Bring as many different types of shoes as you have; the different types of surfaces will be very helpful, and you’ll find that changing shoes will give you lots of relief. 

Minimize piggyback rides and icing your feet until after the pep rally. And really Sunday morning. The worst part of THON is honestly the time between Saturday morning and the pep rally, because you think you’re further along than you actually are. Sunday morning is pretty rough, but you are close to the goal, and adrenaline will carry you to the finish. 

And most importantly, have FUN!! Don’t be afraid to try to make new friends or say “hi” to people. Talking to people really made the time go by faster. But also take time to step away. Your DRCM knows places they can take you if you need a little bit of alone time.

Autum Bugda – 2022 Dancer

“Take so many pictures! I have 200+ pictures from THON 2022, and I wish I had taken more. Packing is stressful for the weekend, but bringing a camera is essential. 

Take care of yourself — small things like brushing your hair, brushing your teeth, washing your face, and putting on a face mask are nice ways to rejuvenate yourself during dead hours. 

Hydrate and fuel — take advantage of peanut butter and jelly sandwiches! Always make sure your water is full. Filling your water is a great way to take a break, stretch, and walk at the same time. 

My fellow dancers in my organization journaled during the weekend, which is something I wish I had done. That is something to take a look back on and feel your emotions all over again. 

Finally, get in line to go to the bathroom before you feel the “urge” to go to the bathroom… lines get long, especially during the slower hours!”

Ariana Quam – 2025 Dancer

“My advice would be to lean on your DRCMs you are assigned they will be your rock and support during the weekend, take advantage of all the free resources for the dancers including coloring and silent disco, don’t be afraid to be vulnerable about any anxiety you might be feeling about dancing for THON, make sure to eat and drink water constantly during the weekend, and finally don’t be afraid to take breaks, to recharge, to be by yourself during the weekend. FTK!!! Good luck to anyone dancing this year!”

Diana Kordek – 2015 Dancer

“Really trust and rely on your dancer relations for recommendations, distractions, and activities. Always have a beverage in your hands. Eat every time there is food on the floor. Go for walks and hang out in less stimulating spaces if you’re feeling overwhelmed. Change your clothes when you’re feeling tired. Allow for REST on Sunday night and Monday. Good luck!”

Emily Sauer – 2022 Dancer

“Try to keep your first pair of sneakers on as long as you possibly can. Once you change shoes, you’re gonna want to keep changing, and it just makes everything hurt more. Tough it out. 

Eat every time they offer you food. Even if it’s not your fave, you need the fuel. If you don’t like what they have, find something else — but don’t skip meals. 

Hydrate like crazy. Water, Gatorade, whatever they’re telling you to drink (no caffeine). Just keep chugging. 

If someone around you is in a bad headspace, it’s not your job to fix them. Their DRCM will handle it. Protect your energy and stay around people who are positive and having fun.

Don’t use tennis balls for at least the first 24 hours. If you start too early, you’ll rely on them, and it’ll backfire. 

Keep moving as much as you can — dance, do the activities, take laps, interact with the families!!! Standing still makes everything hurt faster. Stretch a lot too (I swear I stretched like every hour). 

Also, an ice bath for your legs lowkey saved me. It sucks, but it really helps with swelling and pain. 

You guys are gonna crush this. So proud of all the 2026 dancers already!”

Quinn Menger – 2024 Dancer

“Bring compression socks, that was the only item I forgot that I regretted. 

Wait as long as you can to do your first hygiene, change, bathroom break, etc. It truly helps the weekend not feel as long. But once you do, use it to kill time! 

DON’T complain! It truly doesn’t help; everyone is suffering, so it’ll get you nowhere, plus you can’t change anything, and it’s for the kids! 

SOAK IT ALL IN! THON is truly the best thing on the planet, and you’re doing the impossible to raise money for the kids!”

Will Detora – 2025 Dancer

“Remember why you do it!”