I've never competed before. Is this competition right for me?

Yes! We have an Amateur division so even those that are new to the competition can have a chance to grow through the USPSF.

I'm nervous. Does that mean I shouldn't compete?

Competing is so much fun! Some butterflies are okay when you're preparing for competition. But, even though we will be judging your routine, we won't be judging you! We want as many people as possible to have the chance to learn and grow through competition. We want the sport to grow! So if competing is something that makes you a little nervous but also makes you excited, then the USPSF is a great place for you. 

What does the length of my routine need to be?

For Sport Competitions: All Amateur and Para-athlete Division routines must be between 3:20 to 3:30 minutes long. For Competitive Divisions, the length is 3:50 to 4:00 for Seniors and Masters.  For Pole and Hoop Competitive Juniors, the length is 3:20 to 3:30, and for Silks Competitive Juniors, the length is 3:20 to 3:45.

For Art Competitions: All Amateur Division routines must be between 3:00 and 3:20 minutes long, and all Competitive Division routines must be between 3:30 and 4:00 minutes long.

Are fade-outs okay in the music?

Fade-outs are permitted, but please keep in mind that the Head Judge considers the first tone of music to be the beginning of the routine and the last tone of music to be the end of the routine.

Are lyrics allowed?

Yes, lyrics are allowed for all competitions. 

I'm over 40. How should I choose to compete between the Senior or Masters 40+ Categories?

If you're competing in Pole or Aerial Sport, this will ultimately depend on the range of difficulty elements you declare.  You can always perform lower / higher scored elements, but they cannot be declared as difficulty elements.

We will not combine categories based on the number of submissions.

Are silks medium stretch or low stretch?

Aerial silks will be medium stretch.

Do I have to do Anti-doping?

Yes.  POSA anti-doping rules follow the World Heavy Events Association (WHEA) anti-doping program. You must sign an anti-doping contract with WHEA prior to the competition.  The contract puts you under doping monitoring, and you can be tested in competitions and training seasons without pre-notice by WADA officials.  The procedure to sign the contract can be found at and more information can be found at

Are mesh inserts ok for aerial costumes?

For women's costumes, net fabric is allowed only at the top part of the sternum or on sleeves.

For Pole and Aerial Sport, does the Execution Judge only score my declared elements?

The difficulty elements are evaluated by the Difficulty Judge. The Execution Judge will evaluate the technical execution of all movements of the entire routine, not just the difficulty elements.

How do I fill out my Difficulty Sheet?

We have a "How to Fill out a Difficulty Sheet" checklist and example on our Documents page.

For Aerial Sport, is there a maximum floorwork time limit?

The choreography on the floor must be a minimum of 30 seconds, but there is no maximum time limit.