Cheer & Dance.
Higher jumps. Cleaner landings. Routines that hold up.
Focus
Vertical and tumbling power, ankle and knee durability, shoulder and core stability for stunts and lifts, body control under fatigue. Led by a former D1 cheerleader.
Coaches · 1 on staff
Who you'll train with.
Cheer & Dance Coach
Liz Headley
D1 cheerleader at the University of Colorado
A former Division I cheerleader at the University of Colorado, Liz Headley is a Personal Trainer, Corrective Exercise Specialist, Nutrition Coach, and USA Cheer Certified Coach with a passion for helping athletes build confidence, resilience, and long-term performance from the inside out. She also leads EA Klub, KNGDM's Adult Performance program.
With firsthand experience as both a competitive cheerleader and current cheer coach, Liz combines sports performance principles with the demands of cheer and dance to help athletes build strength, power, mobility, body control, confidence, and durability.
Her training emphasizes proper movement mechanics, injury prevention, and sport-specific performance to help cheerleaders and dancers excel both on and off the competition floor.
KNGDM Sports Performance is excited to bring this elevated level of sports performance training to the cheer and dance community.
Metrics
What we measure.
Every athlete is tested at intake and re-tested on cycle. The numbers below are the ones we lead with for cheer & dance.
- 01
Vertical Jump
Hawkin force-plate countermovement jump.
- 02
Force Production & Absorption (Force Plates)
How much force you produce — and how well you absorb it.
- 03
Broad Jump
Standing broad jump — horizontal power.
- 04
Strength & Power (VBT)
Velocity-based training — bar speed tracked on every main lift.
- 05
BMI & Weight
Body composition tracked on cycle with InBody.
Sample week
A training week.
Every program is built for the athlete in front of us — this is the cadence most cheer & dance athletes follow during the off-season. In-season schedules are tapered around games.
- MondayLower-body strength · jump mechanics
- TuesdayTumbling power + landing safety
- WednesdayUpper-body strength · shoulder durability
- ThursdayFlexibility + skill work
- FridayRoutine run-through + recovery
How to train
Choose your cadence.
Sports performance memberships scale with how often you train. Pick the tier that matches your block, and we'll program around it.