The Locker Room

Most dancers have been told to dance more full out. Almost none of them have been taught what that actually means in the body. In this episode, Amira breaks down the Three Ps: Polish, Power, and Presence. These are the specific, trainable skills that judges notice in the first eight counts and that most coaches never name. Amira covers the LCS process and why skipping the cleaning step is the reason most dancers never look like veterans in the room, where power actually comes from and why stamina is the audition filter nobody talks about, and what presence means from head to toe including the musicality piece that separates dancers who perform a routine from dancers who translate it. She also tells the full story: getting cut from Suns veteran tryouts, packing her suitcase the next day, driving to the Warriors, and what a coach said to her the day everything about performance clicked. If you made it to finals and still didn't hear your name called, register for the free masterclass at www.cultivatecode.co/cut or DM "MASTERCLASS" to @thecultivatecode on Instagram.

You've trained for months. You know the choreography. And then you get to the audition and your body just won't cooperate. You freeze, you shrink, you second-guess every move. It's not a talent problem. It's your nervous system.

In this episode I sit down with Emily Judice, nervous system coach for high-performing women and former dancer, to unpack what's really going on when you choke under pressure, why training harder actually makes it worse, and what to do instead.

We get into why more programs and more coaches won't fix the real issue, what your nervous system is actually doing when you freeze or hold back, the beliefs that are keeping you stuck in what Emily calls a familiar hell, how to regulate your body before you walk into an audition room, why confidence isn't something you build from perfection, and what it means to be the version of yourself who already belongs on the team.

If you've ever walked out of an audition knowing you didn't perform to your potential, this one's for you.

Connect with Emily:

Train with TCC

In this coaches’ Q&A panel, head coaches Brianna (University of Houston), Maddie (Cal Berkeley), and Jonni Rogers (University of Miami Sunsations) introduce their programs, discuss technique and style expectations, and explain how pro dance experience influences game-day performance. They outline audition formats and timelines, virtual and in-person rounds, choreography learning, interviews, and solos, and emphasize qualities like coachability, resilience, movement quality, and team fit. The coaches share advice for dancers transitioning from high school to college teams, managing comparisons and confidence, and preparing for the pace of learning weekly material. They also break down demanding seasonal schedules across football, basketball, volleyball, community events, and UDA competition (Miami), including summer training, bootcamps, workouts, and performance expectations such as facials and hair-ography.

On today's episode, Amira interviews Christie Horan, Head Coach of the Washington Commanders Command Force.

Christie breaks down their unique hip hop-focused style, the Beat Your Feet dance tradition, their two-round virtual audition process, and what makes the Command Force one of the most diverse teams in the NFL.

Connect with Amira:

Sign Up For The Masterclass: 3 Secrets To Audition Success

Apply to Sideline Ready: http://cultivatecode.co/apply

Instagram: @thecultivatecode

Commanders Application: https://www.instagram.com/commandforce

On today's episode, Amira interviews Charlotte Simons, Director of the Cincinnati Ben-Gals, who is going into her 32nd season. Charlotte breaks down what she really looks for beyond dance talent, the biggest mistakes dancers make at auditions, and the new changes to the Ben-Gals audition process this season.

Connect with Amira:

Connect with the Ben-Gals: 

I asked you on Instagram what questions you have, and I'm running through everything you wanted to know. 

Whether you're preparing for your first audition or you've made it to finals multiple times, this episode covers the real questions dancers are asking about what it takes to make a professional dance team.

Sign Up For The Masterclass: 3 Secrets To Audition Success

Apply to Sideline Ready: TCC Program Applicaiton

Instagram: @thecultivatecode

Episode 43: Your 3 month NFL Cheerleader training schedule 

NFL cheerleader auditions are starting next month in February.

Some teams like the Colts have their virtual submission on February 10th, which means you have less than a month to get in gear.

Most teams will announce auditions in the next few weeks with dates between March and May, which gives you about three to four months to prepare.

In this episode, we're breaking down exactly what I would do if I were auditioning for an NFL dance team this season.

You can be the best technical dancer in the room and still not make the team. Why? Because judges aren't just evaluating your dance ability.

They're looking for qualities that show them you can handle being on a professional team.

In this episode, we're breaking down the five non-dance qualities judges and coaches are looking for at every round of auditions: being coachable, professional awareness, emotional regulation, consistency and reliability, and being proactive and resourceful. If you've been focusing only on perfecting your technique and wondering why you're still not making it past finals, this episode will show you exactly what else judges are evaluating when they're deciding who gets on the team.

Sign Up For The Masterclass: 3 Secrets To Audition Success

Instagram: @thecultivatecode

You can nail the routine in practice. But can you perform it full out after an hour of auditions when the judges are actually watching you? In this episode, we're breaking down why sidelines kill everyone in our program, what sidelines actually are and why they're so demanding, and how to build the stamina and strength you need to execute at 150% when it matters most. If you've ever felt like you run out of gas during auditions or can't maintain your performance quality throughout the day, this tactical episode will show you exactly how to train your body for the endurance professional dance teams actually require.

Connect with Amira:

Listen to me when I tell you this, and I say it in love: your dancing is boring.

Actually, you're not boring. Your dancing isn't boring.

Your performance is what's not captivating.

In this episode, we're breaking down the difference between being a good dancer and being an entertainer, why presence is the difference maker between "she's good" and "I need her on my team," and the three elements of performance that judges are actually looking for at auditions. If you've made it to semifinals or finals but can't seem to cross the finish line, your entertainment factor might be the missing link holding you back from making the team.

Connect with Amira:

Sign Up For The Masterclass: 3 Secrets To Audition Success

Instagram: @thecultivatecode