LaufABC

Lauf-ABC is a term used in German athletics to describe a structured sequence of running drills intended to improve technique, coordination, and efficiency. The exercises emphasize fundamental movement patterns rather than speed, and are commonly used as part of warm-ups or technique-focused sessions for runners of all levels, from youth to adults.

Typical drills in the Lauf-ABC include high-knee running (Kniehebelauf), heel-to-butt kicking (Anfersen), skipping variations, lateral or side-to-side runs, and bounding or hopping drills. Together they train aspects such as hip flexor and hamstring engagement, knee lift, ankle springiness, arm action, trunk stability, and overall rhythm. Drills are usually performed on flat ground with an upright posture, light ground contact, and a relaxed, efficient stride. The sequence is often practiced in sets, with multiple repetitions of each drill, and the complexity or pace gradually increased as technique improves.

Implementation and use vary, but typical guidance recommends incorporating Lauf-ABC 1–2 times per week as part of a warm-up or technique block. Sessions are conducted at low to moderate intensity, focusing on quality and form rather than speed. Progressive progression may add faster tempos, longer drill sequences, or more challenging variations. The method is widely used in German coaching tradition and remains common in European track and field clubs and youth programs as a foundation for reliable running mechanics and injury prevention.