Ever stood in front of a TV during a Cowboys game and tried to mimic that high kick? You probably almost pulled a hamstring. People see the pom-poms and the smiles and think it’s just "cheerleading," but honestly, what those athletes do is closer to a professional ballet company mixed with a military drill team. The Dallas Cowboys Cheerleaders dance style is a specific, high-octane beast. It isn’t just about being "good at dancing." It’s about a very particular brand of power, precision, and endurance that most professional dancers struggle to master on their first try.
If you watched the Netflix series America's Sweethearts, you saw the carnage. Pro-level dancers from LA and New York show up to Valley Ranch—now The Star in Frisco—thinking they've got it in the bag. Then they hit the "Thunderstruck" choreo. They realize quickly that their contemporary background or hip-hop training didn't prepare them for the sheer aerobic tax of a sideline routine in 90-degree Texas heat.
The Physics of the Kickline
The kickline is the holy grail. It’s what everyone waits for. But here’s the thing: it’s not just about kicking your legs high. It’s about the "jump split" at the end. That move is a physical toll on the body that most sports scientists find fascinating and terrifying. When a dancer hits that split, they aren't just sliding into it; they are jumping and landing with the full force of their body weight on their hamstrings and hip joints.
Kelli Finglass and Judy Trammell, the gatekeepers of the DCC for decades, look for a very specific "point." If your toes aren't pointed at the apex of the kick, you're out. If your back isn't straight while your foot is at your nose, you're out. It's brutal. The Dallas Cowboys Cheerleaders dance requirements demand that your kicks are eye-level, every single time, regardless of whether it's the first quarter or the final two minutes of a blowout game.
Most people don't realize the kickline is actually a feat of collective core strength. You aren't leaning on the girls next to you. In fact, if you put weight on your teammates' shoulders, the whole line collapses or looks "heavy." You have to hold your own weight entirely while merely touching the person next to you. It’s an illusion of support.
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Choreography That Never Stops
The sheer volume of material these women have to memorize is insane. We're talking about 50+ different routines. They have "sideline" dances, which are short bursts of energy for when the clock stops. Then they have the full-blown field performances.
- Thunderstruck: This is the iconic entrance. If you miss one count, you stick out like a sore thumb against the green turf.
- The "Pre-game" routine: This is a marathon. It’s about eight minutes of nonstop, high-intensity movement.
- Sidelines: These are reactive. The leaders call out a number, and you have about three seconds to remember which dance that is and start it in perfect unison.
The style is "power pom." It’s not soft. It’s not lyrical. Every movement has to have a "stop" at the end. Think of it like a punch. You don't just move your arm to a position; you hit the air with force and stop it dead on the beat. This is why many classically trained dancers struggle. They want to be fluid. Judy Trammell wants you to be sharp. Sharpness creates the visual impact that carries all the way to the nosebleed seats of AT&T Stadium.
The Training Camp Pressure Cooker
The Dallas Cowboys Cheerleaders dance standard is maintained through a process that feels more like Navy SEAL training than a dance class. Training camp lasts all summer. It’s five nights a week, often going until midnight. You work a full-time job or go to school during the day, then you dance for six hours.
The "office visits" are legendary. If your weight fluctuates or your memory of the choreography slips, you get called in. It sounds harsh—and it is—but the logic is that the field is 100 yards of unforgiving space. There is nowhere to hide. If one person is off by a millisecond, the "picture" is ruined for 80,000 people in the stands and millions on TV.
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Technique counts, but "showmanship" is the secret sauce. You have to maintain a "DCC face." This means looking like you're having the time of your life while your lungs are on fire and your boots are rubbing blisters into your heels. If you look tired, you're failing the brand.
Evolution of the Style
It hasn't always been this technical. Back in the 70s, the routines were more about simple rhythm and "vibe." But as the NFL grew into a multi-billion dollar entertainment machine, the dance demands skyrocketed. Today's DCC are often former captains of collegiate dance teams or even former professional ballerinas.
The influence of modern jazz and hip-hop has seeped into the choreography lately. You'll see more head whips and intricate floor work than you did twenty years ago. However, the core remains the same: the hair flip, the smile, and the relentless energy.
What it Takes to Actually Make it
If you're thinking about trying out, or just curious why these women are considered the best in the world, here’s the reality check. You need:
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- Elite Level Flexibility: Not "I can touch my toes" flexible. "I can kick my own ear while jumping" flexible.
- Memory Capacity: You have to learn a new dance in an hour and perform it perfectly ten minutes later.
- Physical Resilience: The boots are Lucchese. They are beautiful, but they aren't Nikes. Dancing in them is like running a 5k in high-heeled dress shoes.
- The "Look": This is the controversial part. You have to fit the uniform. The uniform hasn't changed much since the 70s, and it is notoriously unforgiving.
The Actionable Reality
If you want to understand the Dallas Cowboys Cheerleaders dance style, don't just watch the highlights. Watch the footwork. Notice how they never actually stop moving, even when they're just "standing" on the sidelines. They are constantly "marking" time.
For those looking to train in this style, focus on "Stamina-Based Jazz." Take classes that emphasize high-intensity intervals. You can't just be a good dancer; you have to be a high-performance athlete with a stage presence that can reach the back of a stadium.
The next time the Cowboys are on, watch the pre-game. Ignore the pom-poms for a second and just look at the synchronization of the legs. That level of unison takes hundreds of hours of repetition. It’s a specialized form of athletic art that deserves way more respect than the "cheerleader" stereotype usually gets.
To really get a feel for the difficulty, try doing 30 consecutive high kicks while keeping your upper body completely still. Most people can't get past ten without their posture collapsing. Now imagine doing that in front of a global audience while wearing a heavy belt and cowboy boots. That’s the job.
How to Improve Your Performance Dance Skills
- Drill the Basics: Focus on your "sharpness." Practice a basic arm motion and stop it with a "click" in the mirror. No wobbling.
- Cardio is Key: If you’re winded, your dance looks "small." Build your aerobic base so the choreo feels easy.
- Video Yourself: The DCC use film study just like the football players do. Record your routines and look for "soft" arms or lazy feet.
- Ankle Strength: Dancing in boots requires massive stabilization. Work on your calf raises and balance exercises to avoid rolled ankles.