Building the Perfect NFL Cheerleader Audition Prep Workout Plan

Auditioning to become an NFL cheerleader is a dream for many, but the journey to earning a spot on the squad is no easy feat. Aspiring cheerleaders need to exhibit a combination of athleticism, grace, strength, and stamina. A well-structured workout plan tailored to the physical and performance demands of NFL cheerleading is essential for success. Here’s how to design the perfect audition prep workout plan.

1. Understanding the Physical Demands

Image credit: Dallas Cowboys Cheerleaders

NFL cheerleaders perform high-energy routines involving leaps, turns, stunts, and dynamic choreography, often for long durations. Additionally, they must maintain a polished and athletic appearance. The ideal prep workout plan should focus on:

Cardiovascular endurance: To sustain high-intensity routines and sideline performances.

Strength and toning: To maintain a lean, strong physique while supporting stunts or jumps.

Flexibility: For dynamic moves like splits and high kicks.

Core stability: For balance and control during intricate choreography.

2. Weekly Workout Structure

A balanced workout plan should incorporate a mix of cardio, strength training, flexibility work, and recovery. Here’s an example weekly schedule:

Monday: Cardiovascular Training and Core

• Warm-up: 5-10 minutes of dynamic stretches and light jogging.
• Cardio: 30 minutes of interval training (e.g., alternating one minute of sprinting with two minutes of jogging).
• Core workout:
• Plank holds: 3 sets of 45 seconds.
• Russian twists: 3 sets of 20 reps (10 per side).
• Bicycle crunches: 3 sets of 15 reps.

Tuesday: Lower Body Strength and Flexibility

• Warm-up: Dynamic leg swings and lunges.
• Strength:
• Squats: 3 sets of 15 reps.
• Bulgarian split squats: 3 sets of 12 reps per leg.
• Glute bridges: 3 sets of 15 reps.
• Flexibility:
• Hamstring stretches: 3 sets of 20 seconds per leg.
• Front and side splits practice.

Wednesday: Active Recovery or Dance Practice

• Yoga or Pilates for 30-45 minutes to improve flexibility, balance, and core stability.
• Practice audition-style choreography to enhance performance skills.

Thursday: Upper Body and Cardio

• Warm-up: Jumping jacks and arm circles.
• Strength:
• Push-ups: 3 sets of 12 reps.
• Dumbbell shoulder presses: 3 sets of 12 reps.
• Tricep dips: 3 sets of 10 reps.
• Cardio:
• Dance-based cardio, such as Zumba or a high-energy cheer routine for 30 minutes.

Friday: Total Body Conditioning

• Circuit Training: Repeat the following 3 times:
• Jump squats: 15 reps.
• Burpees: 12 reps.
• Mountain climbers: 30 seconds.
• Dumbbell rows: 12 reps per arm.
• Plank-to-push-up: 10 reps.

Saturday: Dance and Flexibility Focus

Spend an hour practicing routines, focusing on precision, energy, and expression.

End with deep stretches targeting the legs, back, and shoulders.

Sunday: Rest or Light Activity

Take a rest day or engage in light activities like walking or swimming to let your body recover.

3. Nutrition and Recovery

Fueling your body with nutrient-dense foods is as important as the workouts. Focus on lean proteins, whole grains, fruits, and vegetables to support energy and muscle recovery. Stay hydrated and prioritize sleep to allow your body to rebuild and recharge.

Read more: Nutrition for Injury Prevention and Faster Recovery in Pro Cheerleading

4. Consistency and Confidence

The perfect workout plan is one that you can stick to consistently. In addition to physical preparation, work on your confidence and stage presence, as these are key elements judges look for.

Final Thoughts

By following a structured and balanced workout plan, you’ll be physically and mentally ready to shine during your NFL cheerleader audition.

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

Thinking of becoming a pro cheerleader? 

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