If you've ever seen the Dallas Cowboys Cheerleaders (DCC) in action in person or on Netflix's "America's Sweethearts," you know the feeling: jaw slack, heart racing, hands instinctively clapping on beat. Their high-energy performances tend to leave fans a little thunderstruck (and wondering how these women make it look so easy).

Between the razor-sharp choreography designed by longtime director , head choreographer , and their team of dance pros, those dangerously high kicks, gravity-defying jump splits, and polished routines require serious physical grit, not to mention mental toughness and a backstage hair routine that could rival any Hollywood glam squad.

"It's hard," second-year veteran admitted during Netflix's Tudum global fan event on May 31. Appearing alongside fellow teammates , , and , Kennedy didn't sugarcoat the grind: "It's physically demanding, mentally tough, and just knowing that you get to do it alongside incredible women that are doing the same exact thing — it really pushes you to the end."

Forget the outdated assumptions that cheerleaders are starving themselves to squeeze into the iconic star-spangled uniforms. Megan McElaney was quick to set the record straight. "A misconception is we don't fuel ourselves enough," she said.

Because when you're about to perform a routine more punishing than taking on a 265-pound linebacker, you'd better be fueled and ready.

And it's not just about what they eat; prep work matters, too. "We warm up very well," Megan shared. "Everyone's warm and stretched, so no injuries occur." Smart, considering one of the squad's signature moves — the infamous jump split — can leave even veteran onlookers wincing.

Before they even step into those custom Lucchese cowboy boots, the squad tackles one of the most crucial elements of their game-day look: the hair. Big, bouncy, and perfectly flipped.

Achieving those signature high-volume strands requires "many cans of hairspray," Madeline joked. The key technique? "Sometimes if you flip your hair over, brush it, spray it, that will help with the volume for sure," Kelee added.

Precision matters, mainly because the routines feature so many hair flips. "I don't brush it out at all," Megan revealed. "Because we do so many hair flips, it automatically falls."

As glamorous as the performances appear, the toll on the dancers' bodies is real. Former DCC Caroline Sundvold, who appeared on America's Sweethearts season one, knows this all too well. After four seasons of jump-splitting her joints into injury, doctors recommended hip surgery.

Caroline pushed through one more season, undergoing the operation after her fifth year. "The sacrifice was totally worth it," she reflected. Yet, it was her next surgery that surprised her the most. "You would think hip surgery would be a little worse," she admitted. "But the foot has so many nerves in it... recovering has been a bit of a wake-up call."

Now, with "America's Sweethearts" season two hitting Netflix on June 18, fans get another deep dive into what it takes to wear those iconic boots. The blood, sweat, and (yes) hairspray are all part of a legacy that is often imitated but never matched.

So, next time you see the DCC light up the stadium, just remember that behind every dazzling hair flip and gravity-defying jump split is a level of dedication that deserves a standing ovation.