Afleveringen
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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:
Be That Girl Podcast (Apple + Spotify) Instagram: @thatgirlemilyjudiceWebsite: bethatgirlcoaching.comTrain with TCC
FREE MASTERCLASS: The 3 things most dancers get wrong in auditions and what to do instead. Save your spot: cultivatecode.co/3-secrets Ready to start prepping for auditions? DM me "apply" on Instagram. Instagram: @thecultivatecodeWebsite: cultivatecode.co/apply -
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.
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Zijn er afleveringen die ontbreken?
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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
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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:
Sign Up For The Masterclass: 3 Secrets To Audition SuccessApply to Sideline Ready: http://cultivatecode.co/applyInstagram: @thecultivatecodeConnect with the Ben-Gals:
Ben-Gals Audition Information: https://www.bengals.com/cheerleaders/auditionsApplication Deadline: April 15thPrep Classes: March 18, 25, April 1, 3, 8 ($25 each)Master Workshop: April 12, 2025 ($50) -
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.
Connect with Amira: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
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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.
Links mentioned in this episode:NFL Audition Dates Blog PostApply to Sideline Ready: http://cultivatecode.co/apply or DM "APPLY" on Instagram @thecultivatecodeMock Auditions WaitlistFree Masterclass, Three Secrets to Audition Success: http://cultivatecode.co/3-secrets or DM "MASTERCLASS" on Instagram @thecultivatecode -
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.
Connect with Amira:Sign Up For The Masterclass: 3 Secrets To Audition Success
Instagram: @thecultivatecode
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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:
Sign Up For The Masterclass: 3 Secrets To Audition SuccessApply for our 6 month training program Instagram: @thecultivatecode -
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
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You could be the most technically trained dancer in the room and still not make it past semifinals. Why? Because professional dance teams aren't just hiring dancers. They're hiring entertainers, brand ambassadors, and team members who can represent an organization in front of thousands of people.
In this episode, we're breaking down why you need to stop thinking of auditions as a dance competition and start treating them like a job interview. You'll learn what judges are actually looking for at every round, from prelims to finals, why your dance skills are the baseline and not your competitive advantage, and how to show up as the full package instead of just the best dancer in the room.
Connect with Amira:Sign Up For The Masterclass: 3 Secrets To Audition Success
Instagram: @thecultivatecode
Apply for our 6 month training program: APPLY HERE
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In this episode, we're breaking down the difference between a fixed mindset and a growth mindset, why some dancers use rejection as fuel while others never come back, and how the way you talk to yourself after a mistake might be the only thing standing between you and your roster spot. If you're tired of being stuck in the finals plateau and ready to shift how you think, respond, and show up, this episode is for you.
Ready to shift your mindset and bridge the gap from finals to making it onto the squad?
Make Sure to subscribe to The Locker Room for weekly strategies on making your dream NFL or NBA dance team.
If you want the full breakdown on what judges are actually looking for, join our free Three Secrets to Audition Success Masterclass.
Connect with Amira:Sign Up For The Masterclass: 3 Secrets To Audition Success
Instagram: @thecultivatecode
Referenced in this episode: PEAK PERFORMANCE BOOK
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In this episode, we're breaking down why your introduction matters more than you think, the three critical mistakes dancers make (lack of projection, generic details, and nervous fidgeting), and exactly how to craft an intro that makes judges remember you. Whether it's a virtual submission, a semifinal introduction, or showing up at finals, you'll learn how to stop blending in and start showcasing who you really are.
In this episode, we cover:Why your intro is your first impression to the judges and how it can set you apart in a room full of talented dancersThe three biggest mistakes that make intros forgettable and how to avoid themReal examples of intros that stand out: buying your own home at 24, volunteering monthly, having a unique careerThe exact homework to do: brainstorm 5 to 10 unique things about yourself, film yourself practicing, and schedule weekly repsHow to show up with presence, projection, and confidence, even if you're faking it at firstYour homework: Write down 5 to 10 things that make you unique. Film yourself practicing your intro. And schedule time to practice it weekly, just like you would a routine.
Ready to master your intro and every other piece of the audition process? Apply to Sideline Ready at www.cultivatecode.co/apply or DM me "APPLY" on Instagram @thecultivatecode. And if you want the full framework for audition success, grab your spot in our free Three Secrets to Audition Success Masterclass. DM "MASTERCLASS" to get the link.
Subscribe to The Locker Room for weekly real talk on making your dream team.
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In this episode, I share the story of the year I didn’t make the Phoenix Suns dance team, and why that “no” became the best thing that could have ever happened to me.
I walk you through what really happens behind the scenes of a pro dance audition, the parts no one prepares you for, and how that season of rejection led me to the Golden State Warriors, where I danced for seven seasons and eventually became an assistant coach.
If you’ve ever:
• made it to finals but didn’t hear your name
• wondered “what am I missing?”
• felt discouraged after giving everything you had
• or questioned if your dream is actually for youthis episode is for you.
Connect with Amira:
Join the Masterclass: 3 Secrets to Audition Success
Apply for our coaching program
Instagram: @thecultivatecode & @amirarokeach
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In this episode, we discuss the critical steps and mindset shifts needed to go from being a finalist to making the pro dance team of your dreams. Learn the subtle differences between 'good' and 'great' dancers during semi-finals and finals, and understand the importance of preparation, coachability, and showing up as a professional. Discover actionable tips on improving technique, mindset, performance, and personal branding.
Apply for one of our programs: https://www.cultivatecode.co/apply
Join the next Masterclass: https://www.cultivatecode.co/3-secrets
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In this episode of the Locker Room podcast, Amira welcomes Sarah Schneeweis, the current manager of performance teams and head coach of the Kings Dancers for the Sacramento Kings. Sarah shares her extensive dance background, from starting as a young dancer in Long Beach, California, to owning Hype Dance Studio and working with various dance teams and organizations. She delves into the nuances between studio training and professional dance teams, offering advice on auditions, team chemistry, and the transition from being an individual dancer to a team player. Additionally, Sarah discusses the importance of presence, personality, and technique in the competitive world of NBA dance teams while sharing personal anecdotes and tips for aspiring dancers.
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Are you working hard but not seeing the results you want at auditions?
In this episode, Amira breaks down why direct feedback from a coach is the fastest way to grow, and how it helps you avoid wasting time, repeating mistakes, or reinforcing habits that are holding you back.
You’ll learn:
What deliberate practice really means (and how it differs from just “putting in the reps”)
Why small misalignments in your performance can send you way off course (yes, we’re talking about the airplane analogy)
How feedback helps you improve faster, build confidence, and stand out at auditions
Real stories from dancers who made huge leaps with just a few key adjustments
Why being coachable is one of the most underrated superpowers in the pro dance world
If you’ve ever thought, “I’m doing everything right , so why am I not making the team?” This is the episode you didn’t know you needed.
🔥 Join the Perform Like a Pro WorkshopTired of guessing what’s working and what’s not?
Want direct feedback to take your performance to the next level?Join Amira in the Perform Like a Pro Workshop.
Get expert coaching and the tools to walk into auditions with confidence and clarity.👉 Sign up now at cultivatecode.co/workshop
📲 Connect with The Cultivate CodeInstagram: @thecultivatecode & @amiramourad_
Website: www.cultivatecode.co
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Is Your Social Media Holding You Back from Making the Team? Episode Description: Your social media is more than just a highlight reel, it’s part of your audition. In this episode, Amira shares what every aspiring pro dancer needs to know about showing up online. From common mistakes to smart strategies, you'll learn how to clean up your feed, align with the team’s brand, and make your profiles work for you, not against you. Whether you're auditioning this season or planning ahead, this is your wake-up call to take your online presence seriously. 💃🏽 Join the Perform Like a Pro Workshop: https://www.cultivatecode.co/workshop 📲 Connect with Amira & The Cultivate Code Instagram: @thecultivatecode YouTube: @thecultivatecode
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🎙️ The Locker Room Podcast
Episode Title: Ask Me Anything: Auditions, Performance Tips & Rookie Mistakes
Host: Amira Mourad (@thecultivatecode)Episode Summary:
In this special Ask Me Anything episode, Amira answers your most pressing questions about pro dance auditions, performance tips, and what it really takes to make it onto a professional team. Whether you're auditioning for the first time or looking to elevate your prep, this episode is packed with real talk, practical advice, and encouragement to help you shine.What You'll Learn in This Episode:
What Amira wishes she had known after her first auditions
The key differences between college pom and NFL pom styles
Rookie do’s and don’ts for your first audition experience
How to make your movements powerful and clean
What kind of dance background you actually need to audition
How to stand out when your technique isn’t your strongest asset
Mentioned in the Episode:
👉 Perform Like a Pro Workshop – Sign up here
👉 Send your questions to be featured: [email protected]
👉 Follow Amira on IG: @thecultivatecode
🎧 Don’t forget to subscribe, rate, and leave a review if this episode helped you get one step closer to your pro dance dreams! -
Description:
In this episode of The Locker Room, we’re diving deep into one of the most common challenges dancers face...facials. Whether you're preparing for an NFL or NBA dance team audition, or just working to bring more expression and intention to your performances, we’re breaking down exactly what facials are, why they matter, and how to master them.I’m sharing real feedback we’ve given dancers in our programs and at mock auditions, plus team-specific expectations (hint: not all teams want the same thing 👀). From what not to do (like sticking out your tongue… seriously, stop) to how to bring dimension and presence to your performance, this episode is your facials 101 guide.
Resources & Links:
🔗 Join the Perform Like A Pro Workshop: https://www.cultivatecode.co/workshop
📲 Follow & Connect:
Instagram:
@amiramourad_: https://www.instagram.com/amiramourad_
@thecultivatecode: https://www.instagram.com/thecultivatecode
✨ If you loved this episode, please subscribe, leave a comment, and share it with your dance fam!
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In this episode of The Locker Room, host Amira Mourad shares a powerful story from her early days auditioning for the Phoenix Suns dance team. What looked like a rejection turned out to be a pivotal moment, and a lesson in mindset that shaped her journey.
Amira breaks down the Be-Do-Have model, a framework that flips the script on traditional goal setting. This episode is your reminder that to have what you want, you need to start by being the version of yourself who already has it.
Whether you're prepping for pro dance auditions or navigating any big leap, you won't want to miss this one!
Resources & Links:
🔗 Join the Unleash Your Inner Pro Monthly Program – Learn choreography and refine your fundamentals: https://www.cultivatecode.co/uip
🔗 Sign up for our NBA Mock Auditions Waitlist: https://www.cultivatecode.co/nbawaitlist
📲 Follow & Connect:
Instagram:
@amiramourad_: https://www.instagram.com/amiramourad_
@thecultivatecode: https://www.instagram.com/thecultivatecode
✨ If you loved this episode, please subscribe, leave a comment, and share it with your dance fam!
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