- Following 826
- Followers 376.8K
- Engagement 1.36%
- Avg likes 5.3K
- Avg comments 274
About Madeleine | Running, Plyometrics & Strength Training
Madeleine | Running, Plyometrics & Strength Training (@madeleinenilssons) is a Fitness Trainer creator on Instagram, also filed under Fitness & Health. The account has 376,779 followers and 3,302 published posts. Recent posts average 5,315 likes and 274 comments, an engagement rate of 1.36%.
An audience of 376.8K puts Madeleine | Running, Plyometrics & Strength Training in the mid-tier, between 100,000 and 1 million followers. Set against 826 accounts followed, the audience works out to about 456 followers per account Madeleine | Running, Plyometrics & Strength Training follows. Madeleine | Running, Plyometrics & Strength Training carries Instagram's verified badge and uses an Instagram professional account. Flinque files Madeleine | Running, Plyometrics & Strength Training under Fitness Trainer, with Fitness & Health as a secondary category.
The Instagram bio for Madeleine | Running, Plyometrics & Strength Training runs to 17 words across 3 lines. Emoji sit alongside the words. The latest activity Flinque has on record for Madeleine | Running, Plyometrics & Strength Training dates from June 2026.
Story Highlights
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3,302 Posts
All 10 recent posts Flinque holds for Madeleine | Running, Plyometrics & Strength Training are carousels. With 3,302 posts published, Madeleine | Running, Plyometrics & Strength Training's archive runs well past the 2,000 mark. Against the audience, that is roughly 114 followers for each post published. Madeleine | Running, Plyometrics & Strength Training also keeps 5 story highlights on the profile. All 10 carry captions, averaging 208 words each. The captions are written mainly in English. Words that recur across them include faster, save, swipe, program and improve. The captions tag #running, #plyometrics, #jumping, #runningdrills and #strengthtraining.
🔑 “Drills For Skills” is a 6-week running mechanics program designed to improve your form, stride and coordination - your foundation for better running.
Here’s what you get:
✅ A 6-week structured plan
✅ 2 sessions/week, 20–30 each
✅ Weekly themes with a step-by-step approach ✅ Video demos for every drill
✅ Warm-up guidance
✅ A repeatable program you can cycle through again and again
Here’s what we’ll work on:
🎯Week 1: Posture & Alignment 🎯Week 2: Ground Contact & Force 🎯Week 3: Arm Mechanics & Timing 🎯Week 4: Hip Extension & Glute Activation 🎯Week 5: Cadence & Rhythm 🎯Week 6: Coordination, Control & Speed
📹 Swipe to see an example of 10 drills that are included in the program:
1. Double A-skips
2. High knees with pause
3. Walking high knees
4. Bounding
5. Split ankle hops
6. Starting position arm swings
7. Quick feet stair runs
8. Forward ankle hops
9. Wicket runs
10. SPRINT!!!
Let’s take your running to the next level. Comment DRILLS below to get a link to the program, see all details and get started today!🤩
#running #runningdrills #plyometrics
If you want to become stronger, faster, more explosive and prevent injures, then you should be doing plyometrics. Give these exercises a try the next time you’re at the gym or find a low step/box and do them outside. Either a) pick a few and do them as a part of your warmup b) superset some of them with your favorite lifts or c) do all of them as a finisher circuit after your regular workout!💪🏼
📹 Use a low box, step or stack some weight plates and try these 7 plyometric exercises. Swipe to see all videos:
1️⃣ Ankle hops (15 reps)
2️⃣ Quick feet (8-10 seconds)
3️⃣ Offset skips (12 reps/side)
4️⃣ Split ankle hops (20 reps)
5️⃣ Single-leg ankle hops (10 reps/side)
6️⃣ Double-to-single-leg ankle hops (20 reps)
7️⃣ Side-to-side hops (20 reps)
The 8-week jump & plyometric program is designed to make you stronger, faster and more explosive. The plan has 2 sessions per week and you can combine it with your normal training routine. Comment PLYO below to see all the details!💥😍
#running #jumping #plyometrics
🔑 Doing a proper warmup before running can enhance your performance and reduce the risk of injury. I’ve put together a full-body routine for you with 10 moves that will activate your muscles and nervous system and work your joints through full range of motion. This will prepare your body for activity and set you up for success!💥
📹 Do each move 10-15 meters. Swipe to see all videos:
1. Walking hamstring sweeps
2. Walking knee hugs
3. Walking knee raises with arm reach
4. Walking lunges with thoracic rotation
5. Walking leg cradles
6. Walking lateral lunges with pivot
7. Walking single-leg ground touches
8. Walking reverse lunges with arm reach
9. Walking inchworms
10. Toe walking with arm reach
Do you want to improve your running form and become a better and faster runner in 6 weeks?! Comment DRILLS below to get a link to my running technique program Drills For Skills!🤩🔥
#running #mobility #warmup
🔑 WHY IS HIP STRENGTH IMPORTANT?
Our hips help support our core and pelvis and strong hips create a strong foundation for the rest of the body. By strengthening our hips we can avoid pain and injury and improve speed and explosiveness = essential for runners!
📹 Try one or two rounds of this hip strengthening routine for hip flexors, abductors and adductors. Swipe to see all 7 exercises:
1. Standing hip flexor pulsing (20 seconds/side)
2. Standing hip flexor marching (10 reps/side)
3. Seated leg swing-arounds (10 reps/side)
4. Reverse plank with knee marches (20 reps)
5. 3-point tabletop + lateral leg raises (10 reps/side)
6. Side-lying leg adductions (10 reps/side)
7. 90/90 sit + leg raises (10 reps/side)
How often do you work on your hip strength?☺️
#running #strengthtraining #hipstrength
🔑 If you’re a runner and want to improve your speed, you should be doing running drills. By incorporating running drills into your routine you can improve running mechanics and coordination, develop ground contact efficiency, strengthen and activate key muscles and reduce the risk of injury.
💥 7 DRILLS TO IMPROVE SPEED: These 7 running drills will help you improve 3 important phases in running: Ground contact (Strike phase), Knee drive (Swing phase) and Push-off (Propulsion phase).
Try some/all of these drills as a part of your warmup before your next run. I usually do each one ≈ 20 meters. The drills are filmed in normal speed followed by a slow motion version. Swipe to see all videos:
1️⃣ A-marches
2️⃣ A-skips
3️⃣ Double A-skips
4️⃣ Switch skips (do both sides)
5️⃣ Straight leg bounds with skips (do both sides)
6️⃣ Double ankle skips
7️⃣ High knees
HAVE FUN!🤩
#running #runningdrills #plyometrics
If you want to become stronger, faster, more explosive and prevent injures, then you should be doing plyometrics. Give these exercises a try the next time you’re at the gym or find a low step/box and do them outside. Either a) pick a few and do them as a part of your warmup b) superset some of them with your favorite lifts or c) do all of them as a finisher circuit after your regular workout!💪🏼
📹 Place a weight plate or low box on the floor and try these 6 plyometric exercise. Swipe to see all videos:
1️⃣ Ankle hops (10-15 reps)
2️⃣ Single-to-double ankle hops (10 reps/side)
3️⃣ Single-leg ankle hops (10 reps/side)
4️⃣ Split ankle hops (10 reps/side)
5️⃣ Lateral ankle hops (10 reps/side)
6️⃣ Side-to-side hops (10 reps/side)
The 8-week jump & plyometric program is designed to make you stronger, faster and more explosive. The plan has 2 sessions per week and you can combine it with your normal training routine. Comment PLYO below to see all the details!💥😍
#running #jumping #plyometrics
These are 10 of my best strength training tips for runners👇🏻
1. Prioritize unilateral exercises
Incorporate single-leg exercises. Running is a single-leg sport, so training each leg independently is essential.
2. Strengthen the posterior chain
Focus on exercises that target the hamstrings, glutes, and lower back. A strong posterior chain enhances running power and reduces the risk of injuries.
3. Integrate compound movements
Exercises like squats and deadlifts work multiple muscle groups at a time and build functional strength.
4. Use plyometrics and jumps for power
Add jumps and plyometrics to improve vexplosive strength, speed and running economy.
5. Train Your Calves and Ankles
Different calf and ankle exercises helpecercise improve push-off power and can prevent foot and ankle injuries.
6. Train core stability, not just abs
Instead of only doing basic ab work like crunches, include more dynamic exercises to build core stability and improve running posture.
7. Focus on eccentric strength
Eccentric exercises strengthen muscles during the lengthening phase. This is crucial for runners to handle the impact forces of each stride.
8. Don’t neglect the upper body
A strong upper body improves posture and arm drive, which contributes to efficient running form.
9. Emphasize hip strength and stability
Perform exercises to improve hip strength and stability. Strong hips reduce the risk of knee injuries and improve running efficiency.
10. Incorporate mobility work
Strength without mobility can lead to stiffness. Include dynamic mobility work to improve your range of motion and coordination.
I’ve created an 8-week full-body strength training program for runners with the goal to make you stronger, faster and more explosive! Comment STRONGER below to get a link to the program!💥
#running #strengthtraining #gymtips
🔑 Jump & plyometric training has so many benefits. It improves speed, coordination and overall athletic performance and it can even prevent injuries because it strengthens muscles, tendons and joints. The best part is that jumping exercises can always be modified and therefore be beneficial for people of all fitness levels.
🎥 Different variations of box jumps are a great way to improve speed and power. Ready to give it a try?! Do a good warmup and then try 1-3 sets of these 5 exercises. Swipe to see all videos:
1️⃣ Toe tap jumps: 12-16 reps
2️⃣ Single-leg bounces: 10-15 reps/side
3️⃣ Double-to-single-leg jumps: 4-6 reps/side
4️⃣ Depth drops: 4-6 reps
5️⃣ Drop jumps: 4-6 reps
*Coaching tip: higher box = higher intensity. Gradually increase difficulty by raising the box height.
Do you want more of these kind of workouts?! Comment JUMP below to get a link to my 8-week jump & plyometric program!💥😍
#running #jumping #plyometrics
If you’re a runner and want to improve your speed, you should be doing running drills. By incorporating running drills into your routine you can improve running mechanics and coordination, develop ground contact efficiency, strengthen and activate key muscles and reduce the risk of injury.
💥10 DRILLS TO IMPROVE SPEED: These 10 drills will help you improve 3 important phases in running: Ground contact (Strike phase), Knee drive (Swing phase) and Push-off (Propulsion phase). Try some/all of these drills as a part of your warmup before your next run. Swipe to see all videos. Each drill is filmed in normal speed followed by a slow-motion version👇🏻
1. Ankle skips
2. A-skips
3. Double A-skips
4. B-skips
5. Pause skips
6. Triple pause skips
7. Straight leg bounds with skip
8. Lateral skips
9. High knees
10. Ankling
How often do you do running drills?😍
#running #runningdrills #runningtips
Do you want to become faster?! Then you should definitely incorporate jumping into your training routine. Some of the benefits of jump training include:
✨ Improved power and explosiveness
✨ Enhanced coordination and balance
✨ Increased muscular strength
✨ Better joint and tendon health
✨ Injury prevention
There are many different ways to incorporate them into your training. For example:
a) As a part of your warmup: do them at the beginning of a workout to prime your muscles and nervous system for explosive/high intensity movements.
b) During strength training: pair them with compound lifts in supersets.
c) On speed/power days: include them in workouts dedicated to developing speed, agility, and explosive power.
d) At the end of a workout: use them as a ”finisher” at the end of your session for a high-intensity challenge.
📹 Ready to try some fun jumps?! Do a few sets of these 8 exercises (after a good warmup of course). Swipe to see all videos:
1️⃣ Split ankle hops to lunge (8-10 reps)
2️⃣ Ankle hops (15-20 reps)
3️⃣ Squat jumps (6-8 reps)
4️⃣ Split jumps (10-12 reps)
5️⃣ High split jumps (10-12 reps)
6️⃣ Continuous tuck jumps (8-10 reps)
7️⃣ Kneeling squat jumps (4-6 reps)
8️⃣ In-and-out jumps (8-10 reps)
I’ve created an 8-week jump & plyometric program for runners who want to become stronger, faster and more explosive. Comment JUMP below to get a link to the program and see all the details!💥😍
#running #jumping #plyometrics
Madeleine | Running, Plyometrics & Strength Training's engagement
Madeleine | Running, Plyometrics & Strength Training's engagement rate on Instagram is 1.36%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 74 followers. An average post collects 5,315 likes and 274 comments, close to 19 likes for each comment.
Engagement rate
1.36%
- Avg likes
- 5.3K
- Avg comments
- 274
- Interactions : followers
- 1 : 74
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Who is Madeleine | Running, Plyometrics & Strength Training?
Madeleine | Running, Plyometrics & Strength Training (@madeleinenilssons) is a Fitness Trainer creator on Instagram, also filed under Fitness & Health. Madeleine | Running, Plyometrics & Strength Training carries Instagram's verified badge and uses an Instagram professional account. The Instagram bio for Madeleine | Running, Plyometrics & Strength Training runs to 17 words across 3 lines.
How many followers does Madeleine | Running, Plyometrics & Strength Training have?
Madeleine | Running, Plyometrics & Strength Training has 376,779 followers on Instagram (376.8K). Set against 826 accounts followed, the audience works out to about 456 followers per account Madeleine | Running, Plyometrics & Strength Training follows. With 3,302 posts published, Madeleine | Running, Plyometrics & Strength Training's archive runs well past the 2,000 mark.
What is Madeleine | Running, Plyometrics & Strength Training's engagement rate?
Madeleine | Running, Plyometrics & Strength Training's engagement rate on Instagram is 1.36%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 74 followers. An average post collects 5,315 likes and 274 comments, close to 19 likes for each comment.
What does Madeleine | Running, Plyometrics & Strength Training post about on Instagram?
Flinque files Madeleine | Running, Plyometrics & Strength Training under Fitness Trainer, with Fitness & Health as a secondary category. All 10 recent posts Flinque holds for Madeleine | Running, Plyometrics & Strength Training are carousels. The 10 recent Instagram captions Flinque holds for Madeleine | Running, Plyometrics & Strength Training repeatedly use the words faster, save, swipe, program and improve. Madeleine | Running, Plyometrics & Strength Training's captions carry hashtags such as #running, #plyometrics and #jumping. Madeleine | Running, Plyometrics & Strength Training writes those captions mainly in English. Madeleine | Running, Plyometrics & Strength Training keeps 5 story highlights, which open with a free Flinque account.
How do I contact Madeleine | Running, Plyometrics & Strength Training for a collaboration?
Madeleine | Running, Plyometrics & Strength Training's contact details are not published on Flinque's public profile. The Instagram bio links to 2 external sites, and a free Flinque account opens those links. Brands with a free Flinque account can shortlist Madeleine | Running, Plyometrics & Strength Training and use Flinque's outreach tools wherever a contact route is on file.
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Madeleine | Running, Plyometrics & Strength Training's own Instagram profile is the one outbound link Flinque publishes for the account, and the 2 bio links open after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with Madeleine | Running, Plyometrics & Strength Training.