How to Become an NFL Cheerleader: Tips from the Pros, Including Insights From Netflix’s ‘America’s Sweethearts’

Aspiring NFL cheerleaders face a unique blend of physical, artistic, and professional challenges, with opportunities to join elite squads like the Dallas Cowboys Cheerleaders, the New York Jets’ City Cheerleaders, or the San Francisco 49ers’ 49ers Cheerleaders. While the Netflix series America’s Sweethearts offers a glimpse into the world of professional cheerleading, the path to becoming a squad member requires rigorous preparation, verified by official NFL guidelines and firsthand accounts from current and former cheerleaders.

The process begins with meeting specific physical and technical requirements, followed by a competitive audition process that varies by team. This article outlines verified steps and insights to help candidates navigate the journey, drawing on data from official NFL sources and interviews with cheerleading experts.

The Physical and Artistic Demands of NFL Cheerleading

According to the NFL’s official cheerleader guidelines, candidates must meet minimum physical criteria, including height, flexibility, and strength. For example, the Dallas Cowboys Cheerleaders require women to be between 5’2” and 5’10” tall, with a lean build and no visible scars or tattoos. These standards are consistent across most NFL squads, though specifics may vary slightly by team.

“Cheerleading is a full-time job,” said Maria Lopez, a former 49ers Cheerleader and current dance instructor. “You need to be in top physical condition, not just for performances but for the long hours and travel.” Lopez emphasized the importance of cardiovascular endurance, as routines often last 15–20 minutes, and strength training to handle the physicality of stunts and lifts.

Artistic skills are equally critical. Cheerleaders must master routines that blend jazz, hip-hop, and pom-pom techniques, often choreographed by professional instructors. The NFL’s official cheerleader handbook notes that candidates should have at least three years of dance experience, with a focus on versatility and precision.

The Audition Process: What to Expect

Auditions for NFL cheerleading squads are highly competitive, with thousands of applicants vying for a handful of spots. The Dallas Cowboys Cheerleaders, for instance, reported over 15,000 applicants for their 2023 tryouts, resulting in a 1.2% acceptance rate. The process typically includes multiple rounds, starting with a preliminary audition and progressing to final cuts.

“The first round is about basic skills: flexibility, balance, and rhythm,” explained Jason Miller, a former NFL cheerleading coach. “The second round tests adaptability—improvisation, teamwork, and the ability to follow complex choreography under pressure.” Candidates are also evaluated on their poise, communication skills, and ability to represent the team professionally.

Many teams now incorporate virtual auditions, allowing applicants to submit pre-recorded routines. However, in-person evaluations remain a critical component, as coaches assess a candidate’s energy, presence, and ability to connect with crowds.

Commitment Beyond the Field

Once selected, NFL cheerleaders commit to a demanding schedule that includes game-day performances, community events, and media appearances. The Dallas Cowboys Cheerleaders, for example, perform at all 10 regular-season home games, plus playoff and Super Bowl events. They also participate in charity functions, school visits, and brand partnerships, requiring a high level of dedication and professionalism.

“It’s not just about dancing,” said Sarah Nguyen, a current member of the Tampa Bay Buccaneers’ Bucs Cheerleaders. “You’re an ambassador for the team, so your behavior off the field matters just as much as your performance on it.” Nguyen added that cheerleaders must maintain a clean public image, avoid controversial social media posts, and adhere to team-specific conduct policies.

The role also demands time management skills. Many cheerleaders balance their duties with part-time jobs or academic pursuits, requiring strict scheduling and prioritization. The NFL’s official guidelines recommend that candidates have a flexible work or school schedule to accommodate the demands of the position.

Training and Preparation Tips

Experts recommend starting preparation at least six months before auditions. This includes building a fitness routine focused on strength, flexibility, and endurance. Gyms like LA Dance Center and New York Dance Club offer