Jada McLean’s time as a Dallas Cowboys Cheerleader demanded considerably more than learning routines and performing under the bright lights at AT&T Stadium.
Behind the polished smiles and seemingly effortless choreography was an intense training regime combining dance practice with strength, endurance, mobility and conditioning.
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McLean has offered an insight into the preparation fans rarely see. Even before teaching a dance class, she’d often rehearse the routine herself.
She’d run through the choreography with music, stretch, work on her mobility and practise her kicks before her students arrived. What might’ve looked like preparation was effectively another workout.
That level of effort was essential for McLean. She approached professional dance much like an athlete approaches sport, believing the results come from the work put in during every practice, rehearsal and performance.
Her routine also extended well beyond dancing. Pilates, running and weightlifting became important parts of her cross-training, each helping develop different physical qualities.
Running could build cardiovascular endurance, while weights helped develop strength and Pilates supported control, stability and mobility.
That combination is crucial for Dallas Cowboys Cheerleaders, whose performances demand explosive movements, flexibility and stamina while maintaining perfect timing and presentation.
The relentless work behind the sparkle
McLean has also pushed for dance to be recognized as an athletic discipline. In her view, dancers require far more physical ability than audiences might realize.
“I wish more people understood that dance requires more athleticism than one may expect,” said McLean. “It requires endurance, physical strength and a great deal of mobility.”
Her experience highlights why the glamour surrounding the Dallas Cowboys Cheerleaders can obscure the workload involved. Rehearsals, performances and conditioning aren’t separate commitments; they’re interconnected pieces of an athlete’s training.
The pressure starts even before a cheerleader officially earns a place on the squad. Returning veterans have to audition again, while hopeful rookies compete for positions during an intense training camp. That means previous experience doesn’t guarantee another season in the famous uniform.
The demanding environment also helps explain why McLean became a prominent voice when the squad fought for improved compensation.
During the 2024 season, she helped lead efforts for better pay alongside fellow veterans. The campaign eventually resulted in a reported 400% increase for the 2025 season.
The change was particularly meaningful for McLean because she’d previously spoken about struggling financially while on the team. She told E! News that her motivation was largely about leaving the organization in a better position for the women who would follow her.
Although McLean retired after five seasons, her approach to training demonstrates what it takes to reach the highest levels of professional dance.
The spectacle seen on game day is only the final product. Behind every kick and smile is a gruelling commitment to preparation and constant improvement.