Contact us to discuss your teams abilities and bring your vision to life for what they can do.

You will upload a video of your current routine. CDF will review the routine and make visual annotations, as though we were seeing it at a competition and in real-time. Based on the competition scoresheet we will provide time synced commentary with visual annotations inside your video. Those comments and annotations will then be provided to you in video playback format. A PDF version is also available for you to use while on the training floor.

The new season has begun (or is getting ready to begin) and just when you think you have a moment to breathe, it's already time to start looking ahead! Not just for uniform fittings, Spring training, Program Mission Statements, Summer training, Camp, Fundraisers, Fall craziness, and more, but also to help those rising Seniors start to think about their NEXT journey as a possible collegiate cheerleader or dancer!     Yes, believe it or not YOU, Coach, can and should play a pivotal role in your athlete's potential to cheer or dance at the collegiate level. Granted, the first discussions are always with their parents and their families. But it's important you, as their Coach, help re-iterate to them that the dream may be slightly bigger than the reality to start...but the reality can come close with the right research and planning!    Some "non-athletic program" factors that you can help discuss with your athlete (and/or reiterate) include, but are not limited to: Proximity to family  can be a determining factor (one way or another!). Some students want to stay close to home and even commute from home where others want to see and live in a different part of the country and everything in between. Budget  is always a consideration for families -- probably one of the biggest considerations! There are programs that can be looked into that allow for students to go out-of-state without the considerable costs typically associated with out-of-state school attendance. This includes both athletic and non-athletic programs depending on school offerings. As long as the student understands the budget they may be working with, it may be possible for you to help them find programs that fit their athletic and non-athletic goals. Course Offerings  are often a factor for many students, especially electives. Many students don't necessarily go into college knowing exactly what they want to "be when they grow up." They have ideas and maybe have even talked to families about options and post-graduate businesses, but there's still a curiosity within them about what else there may be that interests them. A school with a vast variety of course offerings and electives, allowing students to expand their knowledge and broaden their horizons may be an important piece.  Major/Minor offerings  can definitely be a factor, especially for those students steadfast in knowing what they want to do. If they want to be a doctor coming out of school, they are likely to choose a school with a solid reputation in their field of study that has a reputation for being one of the "best of the best" for Medical studies.  Living arrangements  can play a factor depending on comfort zones and rules for living on and off campus in the Freshman Year.  "Vibe" and/or Atmosphere  of the school. There are some campuses where students, when they visit, can just  feel   that it's right for them. They feel they could truly belong there and immerse themself in the experience, being involved, and enjoying moments inside and outside the classroom. This could be based on any number of factors but it's an important one as this may be a place they call home for 4+ years!   And though there are dozens of other ideas that could be added to this list, for those wanting to do college cheer or dance, a natural category they are going to look at is the collegiate cheer or dance program. What does it look like? What is required of the athlete when on the team? What sports do they cheer for and/or when do they perform? What are the hours of practice? What are the general expectations? What does it take to make the team?    Most of these answers can be found with a simple Google search and many college programs start doing clinics towards Q4 of the current year to allow athletes to prepare for tryouts for the next year. However, if your athlete waits that long, they will be behind the proverbial eight ball and will be sprinting to catch up with the hundreds of other talented athletes vying for a spot on the team! For more information, dates, and locations, go to USA Cheer 2025 College Combines - USA Cheer So, as their Coach, you ask, what can I do? First and foremost, have a separate discussion with each of your rising Seniors about their goals for college. Maybe they've been cheering for many years in preparation (best case scenario) or maybe they just discovered their love for cheer this past year and want to prepare (hard but not impossible) or somewhere in between (most cheer athletes). These are discussions you can offer your underclassmen as well so they can start planning ahead. However, if you have those rising Seniors that REALLY want to cheer or dance in college, make them a priority first and then bring their interested teammates along with them.    Next --  set the expectations!  Talk to them about all the other things they should be focused on first when choosing a school and then work with them on researching the cheer or dance program. If they are wanting a highly competitive All-Girl team but their top school only has Co-Ed team, discuss what that may mean in regards to making or not making the team and what other options may be -- maybe there's a local All-Star program in a nearby town they can be part of. Maybe the school has a STUNT team they can tryout for instead, and so on.  Set the expectation so they can focus on training realities to ensure the greatest possible outcome .    In addition, your athlete may be the best on the team, the best in the town, maybe even a top contender in the State. Maybe they are known for their tumbling skills, their flying skills, basing skills, or more. That's awesome and celebrate that! However, when they walk into a collegiate room, there are going to be hundreds of others that are just as good...and even better. This is not to scare them...it's to motivate them to work, push, and never sit back thinking "that was good enough." Refer to last month's Blog about self-motivation and accountability as that will help them feel more prepared as they walk through the door to work next to, and yet compete with, other "best of the bests."    Conversely, if you have an athlete that really wants to cheer or dance in college but doesn't feel they can, help them to realize the things that they have going for them already and build those strengths. Help them be honest about where their weaknesses may be and come up with a plan together on how to work through those. Go through the tryout expectations with them and make a checklist to work on and goals to work towards so they can truly see their progress and path forward towards the goal of trying out for the team they are hoping to be part of in their college years.    Finally, before getting to the logistical details, make sure they understand - as cliche as it may sound - that the journey there is truly part of the fun. They are growing and evolving as athletes, they are role models for others, they are proving to themselves and others that they will fight and do whatever is needed to reach their dreams and goals. The things they learn as they do that will shape and help them grow into someone that - long after they hang up the cheer skirt and throw away the pom poms - doesn't give up, holds themselves to a higher standard, fights for their goals, and paves their own way to their next journeys, even if the end stop isn't one they were expecting. There are limited spots on teams and not everyone can make it. But only those that try will ever know if they could. Make sure your athlete embraces the effort, not just the final result.  24-25 Morehead State AG Team Now, for the logistics -- as a coach, to help your team members get ready for the next step, here are some things you can do!    Skill Development : Improve Technical Skills : These include stunts, tumbling, dance, and jumps. Make sure to rotate athletes in stunt groups. The more well-rounded team members are, the more opportunity to rotate into places during clinics and, eventually, tryouts. Flyers should be able to fly on any group/guy. Bases should be able to base any flyer and/or work with any base on the team. Backspots should be able to backspot any team.  Learn New Skills : Help the team grow and evolve by learning and practicing new skills as much as possible. Transitions in stunts, body positions, movement through body positions, dismounts, and more. Different types of pyramids, pyramid transitions, linear pyramids, "circus" pyramids and more.  Work on proper technique  -- don't sacrifice a "hit" for the technique. A true HIT for a stunt is the combination of proper technique and solidly landing at whatever level is being aimed for.  Teach Different positions to different people . Athletes' bodies do change and grow. They could be a flyer one year and come back from summer and you can see their height is starting to evolve at a fast pace. Let them continue to work flying skills where possible but also help them learn to backspot both in stunt groups and pyramids. The more well-rounded an athlete the better.   Showcasing Skills: Compile a video of your team members' best performances and include a variety of skills, showcasing their versatility. Send highlight reels to coaches at schools they're interested in, making them aware of their abilities. Encourage your athlete to attend College Cheer Clinics. At times, if possible and if they desire, go with them. These events offer opportunities to meet coaches, learn new skills, and potentially get noticed!    Researching Programs and Understanding the Process : Research the school choices to see what type of teams they have. Is it co-ed, AG, both, STUNT, Jazz, Hip Hop, Pom, etc. Do they compete? If they do, where do they compete and in what division? Know the questions to ask so you can help explain to your athlete what that means and how that information can be incorporated into their prep pathway. Also keep in mind that if all other things in two schools are equal for your athlete, the athletic program, and them making said program, may be the one that tips the scale of their decisions. The more you know, the more you can help your athletes grow and make a choice that is hopefully going to be a place they are proud to be and can continue to grow and evolve their skills! Investigate the requirements and tryout processes at each college and discuss them with your rising Senior (and others interested). Though collegiate programs can change focuses from year to year, consider putting together a binder for future athletes to look at solely based on cheer or dance program ins and outs. This will help alleviate some of the footwork in the future and give your underclassmen a headstart as well!   Though there's so much more that comes with looking at being a collegiate athlete, you, as a Coach, can help them find that path. Hopefully this post will help get you (and your athletes!) started! More to come as the year progresses!   For more tips and/or ideas for your athletes that are interested in collegiate cheer programs from coast to coast, feel free to reach out to  info@cheeranddance.com . We're happy to help you and your athletes do research, to keep you apprised of college clinics and/or combines in your area or their area of choice, and to connect them to Coaches and Programs they are interested in!   Happy Spring and we hope you have a very Happy Easter!

Head down. Random voices of encouragement yell here and there. Swallow. Breathe in. Another yell. Breathe out. The music begins. Let the show begin. It 's competition season ladies and gentleman. Maybe you have already begun. Maybe you don't start until January. Either way, IT has started. Teams videos are going up. Music is being released. It's the best time of year and wow it came fast didn't it? You remember sitting at practice 50 days ago when you thought you had all the time in the world don't you? From here on out you go to every practice like it's your last because soon it will be. April is going to come by so much faster than you think and the team you have, will no longer be a team. They will be the past: "last years" team. What legacy does your team want to leave? Do you want to be the team your competitors look at and think "I remember when they were good" or do you want them to watch you and think "uh oh, it's on"? It's the day before your competition. You have packed and unpacked and repacked at least three times for the next day because coach would kill you if you didn't have one of your belongings. You are ready but maybe you should visualize the routine hitting a few more times before you head to sleep. Headphones in, routine music on. Finally, you feel okay to go to sleep. You look at the clock and realize how rested you will be for tomorrow and the adrenaline starts pumping but you lie down anyways. You want the team to hit with zero deductions so bad! The ceiling is the blue mat. You watch the routine in your head but on the ceiling. You hit. 5,6,7,8 go to sleep. The day has finally come. The moment your eyes open you are in comp mode. Get ready to leave in the time you set for yourself, maybe even slightly early and listen to your music just once more now that you are dressed for the competition. You hurry the family into the car and rush them to your competition. The minute the car pulls up to the curb you jump out and begin walking to meet your team hearing the distant "good luck!" from your dad and the "hit your s#!t" from your mom. You find your best friends on the team and feel confident walking in with them by your side. The team is sitting in the stands not really watching the fellow competitors nail their routines but clapping just the same. The team is so in the zone listening to their own music getting themselves ready for the moment coach comes over and gives the signal. "It's party time." Off to warm ups we go. There is a line...there's always a line...but we are prepared. We circle up and start stretching and doing any pre-warm up rituals that HAVE to occur every competition. We are finally next up for the first floor. First floor we warm up stunts. Everything hits and the entire warm up room is watching. We warm up sections of pyramid still feeling the eyes on us. Baskets, check. IMEs, check. Feeling confident we leave the floor and prepare to tumble. "Rotate!" comes over the warm-up speakers. The people that tumble warm up their running tumbling, the rest of us yell. The same occurs for the standing tumbling, everyone knowing exactly who to yell for and how much encouragement everyone else needs. People warm up their jumps and jump to tucks. We still have a minute left. Anybody can do more if they need to but "don't push it." There it is. The last warm up mat. The full floor. When we go out there we are going to do elites if we want to but baskets and pyramids for sure. The buzzer goes off: our turn. The music starts. We yell for those who chose to tumble and stunt, we hit the pyramid, we rocked the baskets. The music ends. Coach has us do the series all together, we hit. We do anything else we need to do with the last minute and a half we have left on the floor. The buzzer goes off. Warm up is over. Here we are moving from 'in the hole' to 'on deck'. Visualizing our routine as a team countless times while we wait. Doing all the superstitious things that we know don't truly affect the outcome yet continue to do anyways. "Annnnnnnd, coming onto the floor....." Here we go. Walk up those steps. Wave to the crowd. Do any on floor handshakes. Get to my spot. Look at coach, see the thumbs up and fake "i'm not nervous" smile that happens every competition. "5,6,7,8..." heads down There is nothing like the feeling of standing on the mat in the few seconds between the thumbs up from your coach and the first beat of that music. The adrenaline pumping through your veins. The realization that everything you have done since May has led you to this moment. Could I have done more? Should we have done the series one more time in warmup? Maybe I should have thrown that pass just once more. Oh no, what is the dance? Where do I go... ding ding We got this. The music is over. The crowd goes crazy. Everything hit! The team rushes off the floor so we can tackle each other without a deduction. We hit. Zero deductions. We hit. Coach comes around the corner crying tears of joy. We all clap because that is our goal every time we compete. We hit. Leave no doubt. Hit your s#!t. Act as if every competition is your last. And above all, Leave your heart on the floor. Good luck this season my fellow cheerleaders. You're ready.

Off Season/Post Tryout Training Multiple National Champions HS Team - Live Oak HS You may have already gone through tryouts and are waiting for the new Season to start or maybe you are getting ready for tryouts and know there will be some downtime after before Summer or Fall practices start. No matter where you are in your 2025-2026 Season quest, this off-season and various breaks in training are the perfect time to level up! Truly, this is where the magic happens and can, and will, set the tone for your season! You can either slack off and come back feeling behind, or you can use this time to get stronger, more flexible, and sharper with your skills. No pressure, but your future self is counting on you! Let's begin with strength training . Strength is everything in cheer. You need strong legs for jumps, a solid core for tumbling, and powerful arms for stunting. Start with bodyweight exercises like push-ups, squats, and lunges. Add in some weights if you have access to a gym—leg presses, deadlifts, and overhead presses will make a huge difference. Cardio matters too. If you gas out mid-routine, your performance will suffer. Try running, cycling, or jump rope to build endurance. Despite what people tend to think, you will not get "bulky" using weights, especially when combined with cardio exercises! As you continue to strengthen your body, life becomes easier, you are less prone to injury, you build a mindset of eating to fuel your body and the day to day outside of athletics becomes easier. Follow a program, find an influencer you like that doesn't only focus on the Stairmaster or running, and build that STRONG body.  Next up is flexibility . It is not mandatory, but it is key. This is not the flexibility of contortionists, but of athletes . If you want higher jumps, cleaner lines, and fewer injuries, stretch every day for as little as 5 intentional minutes. Intentional meaning you are truly stretching and lengthening muscles for 5 full minutes, not playing on your phone while going through the motions. Focus on hamstrings, shoulders, and back. Try yoga or Pilates—they're great for mobility and core strength. Stretch with intention and be uncomfortable, but not in pain. Some of the top cheerleaders cannot do all three splits to the ground, but their body is limber enough to stretch to a pretty jump for a split second. Foam rolling is a game-changer for recovery too. You can easily purchase a foam roller online, from one of the athletic retail shops like "Play It Again Sports" or other similar places, or big box stores like Big Five. If you have been an athlete before then you already know how important the mind is. Mindset is just as important as physical training. Set goals. Make them clear and achievable - ones like holding a stretch longer, perfecting a specific stunt, or increasing endurance. Watch videos of top teams to study technique. Visualize yourself hitting every move perfectly. Confidence starts in your own head! Along with mindset, the discipline to succeed begins off the mat/court/field/track. Discipline takes over when motivation fails . Read that again... discipline takes over when motivation fails . All season you are motivated to be better but when there are no more practices, what drives you? Discipline. The discipline to continue and improve.  It’s about consistently making the right choices, pushing through discomfort, and holding yourself accountable. In the context of cheerleading (or any sport), discipline means showing up for workouts, sticking to your training plan, and making smart decisions about rest and nutrition—even when no one is watching. It’s what separates good athletes from great ones.  Last but definitely not least... Tumbling and Stunting don’t take care of themselves. If you can, find an open gym or a coach to help refine your skills. If that’s not an option, work on core strength and drills that mimic those movements. Jumps need constant attention too. Toe touches, hurdlers, pikes—drill them with correct form and explosive power. You can find plenty of drills using your bed or chair (safety precautions taken of course). Hopefully you can find a coach, peers, or nearby gym to continue to hone those skills but if you cannot, that doesn't mean you just hope for the best. Continue to strengthen your body so when the time comes, it is not muscle you are lacking to learn a new skill. Stay connected to the sport. Attend camps or clinics. Try other activities like dance or gymnastics to improve coordination. Keep in touch with teammates—motivation is easier when you’re not doing it alone...just look at CrossFit or all those other workout activities where you see groups of people doing it together to help inspire and motivate each other! Bottom line: The off-season is your chance to get ahead. Use it wisely, and you’ll walk into tryouts and/or the start of the season feeling stronger, more confident, and ready to crush it! Good luck in your 2025-2026 Tryouts and Season and keep checking back for more blogs on a variety of topics!

During the latter part of 2024, Cheer and Dance Factory started Beta testing different methods for improving the competitive edge, regarding cheer choreography, scoresheet review, and perfecting routines. The testimonial page highlights some of our clients and their experience working with us. Testimonials from clients ****Click here**** Tell us about your experience Julia Miller Woodinville Elite Cheer February 22, 2025 If you're looking for top-tier expertise in the cheerleading world, www.cheeranddancefactory.com and Ronda Thomas are the absolute best in the business! With over 30 years of experience in Washington State cheerleading, Ronda’s knowledge is truly unparalleled—from perfecting routines with precision to ensuring every element aligns with the latest rules and scoring guidelines. She knows exactly what judges are looking for, helping teams maximize their scores with strategic adjustments and flawless execution. One of the most valuable aspects of working with Ronda is her incredible attention to detail. She has an exceptional ability to break down every aspect of a routine—analyzing movements, formations, technique, and performance quality with a sharp eye for even the smallest improvements. Her keen insight allows her to identify subtle changes that make a major impact, helping teams fine-tune their execution and stand out in competition. The cheer routine review she provides is an incredible asset to any team. Her expertise in cleaning up routines, refining details, and enhancing performance quality not only boosts scores but also builds confidence in athletes and coaches. With decades of experience shaping and elevating Washington State cheerleading, Ronda’s knowledge, passion, and meticulous approach make her an invaluable resource for any program. We highly recommend working with Ronda and Cheer and Dance Factory if you want to take your team to the next level!

Cheer and Dance Factory launched 3/3/2025 with staff having 40+ years experience serving the local Seattle community regionally and competing nationally since 2000 with several competitive teams. Cheer and Dance Factory Launched 3/3/2025 We look forward to working with you and bring all of your Cheer and Dance ideas to life. Please reach out and let us know how we can help!

The staff at Cheer and Dance Factory are passionate with 40+ years of expertise and resources to handle all of your cheer and dance creative requests. Meet our Staff Ronda Thomas Owner, Video Review, Choreographer, Clinics, Camps, Routine Cleaning Ronda Thomas has been in cheer and dance for far longer than she’s willing to admit! Dancing since 3 and cheering since 6 in multiple states, Ronda has loved these industries her entire life and the passion is continuously fueled as she watches generation after generation grow and evolve in these athletic activities! Her own children have done amazing things as multiple National Champions, Collegiate Champions, and US National Team Gold and Silver Medalists. Ronda started the Washington State Cheer Championship which is now known as the WIAA Cheer State Championship, she helped found the Washington State Cheer Coaches Association, and is a founding member of the Washington State Cheer Judges Association. Ronda has coached at multiple levels through the years, from minis to collegiate, and has enjoyed training athletes at all ages. She is very proud of the many athletes she trained through the years who, themselves, have gone on to coach and inspire athletes of all levels and ages. Ronda is excited for all that’s to come and looks forward to being part of the journey going forward on every level! Tyler Frye Video Review Tyler Frye has been in cheer and dance since the young age of 4 starting in a studio dancing and then moving into cheer once her family opened their cheer and dance gym. Tyler was a part of teams from Mini through Senior levels during her years in All-Stars, winning multiple Regional and National titles and helping her Junior team rank 8th in the world in the final year of her family's gym. Tyler continued her All-Star career with two other gyms, helping each of them be Nationally Competitive on many levels! Tyler also cheered in high school, helping her team win the State Championship in the 4A division. Tyler then found her way across the country to the incomparable Morehead State University where she made the incredible, highly decorated All-Girl team and had the honor of taking the competition mat for three years. Tyler won two National Collegiate titles with the awesome Morehead All-Girl team and then had the honor of representing USA on the USA National All-Girl Team where she won both a Silver and Gold medal! Tyler has also coached at the collegiate level with Marshall (We are...Marshall!) and assists as an alumni with Morehead whenever possible. Tyler has helped with multiple iterations of the Washington State rubric and is highly sought out for stunting clinics for her knowledge and experience as a flyer, base, and tumbler! Tyler currently resides in Tallahassee, Florida with her husband who works at FSU and her beloved fur-babies Marco and Benny! Tyler looks forward to helping teams that come to CDF with video reviews and possible clinics and camps!