Women's Self Defense Course

Learn the palm heel strike as a foundational self-defense tool, from stance and open posture to targeting the nose, breathing, and loud verbal commands to deter and exit danger.

Master the eye jab as a close proximity self defense strike by extending four fingers to target the eyeballs, and practice quick single and double strikes from the ready position.

Master the throat strike: a close-range technique using the inside of the first finger to drive into the throat, practiced with lead and rear hands from a ready stance.

Master knee strikes from a solid stance, returning the striking leg to its footprint, and alternate sides with single and double knee moves to the groin for balance and escape.

Master the basics of instep kick as a lower body attack, from ready position to point kick and return, including balance, targeting the groin, and switching legs for full practice.

Master basics as building blocks to defend against a risk grab, using knee strikes to the groin, instep kicks, rip the wrist free, palm strikes to the face, then run.

Learn to escape a double wrist grab by stepping forward, driving a knee to groin, and pulling the wrists free with a thumb-toward-shoulders motion, followed by palm strikes to escape.

Learn ground-based self-defense basics: protect your head while falling, maintain distance with a chambered leg kick from your back, and rise quickly to a ready position to escape.

Learn to protect yourself in a side-lying position within this women's self defense course, execute top- and bottom-leg kicks at knee or ankle, and practice a rolling back-to-feet sequence.

Master kicks from a hands-and-knees position, driving the heel back with the knee and toes pointed down for power, looking over the kicking shoulder, then stand up and prioritize escaping.

Learn to fall safely from multiple positions, deliver two kicks from each stance including back kicks, roll to side or hands and knees, and rise quickly to create space.

Master mobility to maintain the advantage on the ground, keep your head off the floor, and keep your primary weapon ready as you drill quick circles and switches.

Practice one-minute drills to apply self-defense skills, keep your head off the floor, maintain posture and focus, and follow directional cues (12:00, 3:00, 6:00, 9:00) while sitting up and rotating.

Drill #2 trains movement and timing by turning to each direction and firing kicks, keeping the body facing the attacker with a ready leg, escalating to two kicks per position.

Move together, turn to face directions, fire two kicks, stay in a dominant position with the foot out and ready to kick, and get to your feet within three seconds.

Learn front and rear choke variations and the forward elbow technique for close-quarters defense. Review essential basics—palm strikes, eye jabs, throat strikes, knee and groin targets—to build quick, decisive responses.

Perform a side elbow from a ready position, reach across to the opposite side, and strike the attacker’s face with the elbow tip, practicing singles and doubles on both sides.

Learn a rear elbow strike as the attack for rear choke defense, with the elbow above shoulder height and power from trunk rotation. Practice from both sides with double strikes.

Learn to adopt a cover and protect posture by lifting the elbows to shield the head and neck, keeping the hands at the forehead to deflect blows.

Master the front choke technique, a two-handed grip around the neck, then drive knee strikes to the groin and rotate to free the neck, aiming to disengage and escape.

Master the rear choke from a two-handed back grip by elbowing to clear the grip, delivering a palm strike, then knee strikes before escaping.

Learn the mounted position from the ground, protect the head and keep knees up, and practice initial attacks like eye jab, throat strike, palm strike, elbow to groin, and punches.

Master bridge and bridge roll techniques to disengage an attacker using hip thrusts, stomping the floor for power, and controlled rolls to create space and safety.

Learn the shrimping movement, a fundamental ground-based defense that uses a bridge with hips off the ground to exit. Practice ten reps in each direction.

Hit first to openings, execute multiple attacks in the mounted position, then use bridging and shrimping to expel an attacker and get to your feet.

Master the full technique from the mounted position: fire missiles, bridge, trap the arm and trap the foot, roll to expel, pin the legs, and rise to safety.

Demonstrates mounted-position attack variations, including wrist grabs and locks, bridging, traps, and escapes using strikes to targets like groins and eyes to free yourself and reach safety.

Practice the rear driving elbow to escape a bear hug or rear hair grab from behind, in a stance with ten reps, two rapid strikes, and torso rotation for power.

Execute the rear hammer by forming a tight, packed fist and striking the groin with the densely packed hand, then practice rapid doubles with controlled breathing.

Perform a rear round elbow strike to the head with the elbow above the shoulder, rotate through the body, and practice sets of ten on each side.

Master the basics of the scoop kick from behind, using the heel to drive upward between the attacker's legs and toward the groin to create space.

Master the bear hug technique by combining scooping kicks to the groin, headbutts, and elbow strikes to create space and counter a two-handed grab above or below the elbow line.

Reposition your body to face an attacker after a rear hair grab by stepping back and dropping your head toward your knee, then quickly strike the groin as a counteroffense.

Learn the basics of the inside guard position, its risks, and how to escape from grappling, using head-focused strikes like palm strikes, eye jabs, throat targets, and hammer fists.

Learn the inching technique to create space by crawling backward and using the feet, then push with a heel on the hip to fire and roll up to your feet.

Master the shrimping variation from inside guard by bridging, rotating hips, and retracting the knee to the elbow, placing the heel on the hip to escape without backing up.

Master the hook and roll escape from the mounted inside guard by hooking the leg, straightening the hip, and using a bridge to dump the attacker and exit to safety.

Learn basics of the rear one arm drag back slash choking. Practice the rear elbow, rear hammer, rear round elbow and knee strike to the groin for space and control.

Learn to recognize a grab and respond with hooks in, chin down, and a step to create space. Then strike with elbows, hammer, and knee to the groin to escape.

Practice late recognition with a tighter neck hold to drag back, turn the body to face the attacker, create space, and deliver knee strikes to the groin from the rear.

Use the eye jab as a quick response when attacked from behind to cause pain and distraction, loosening the grip for escape.

Learn escapes from a belly pin above the hips using turtling, protecting the head, trapping the leg, posting the hand, and rolling to safety.

master the below the hips variation to escape when an attacker moves between your legs by locking ankles, rolling, delivering quick face strikes, and getting to your feet safely.

Master a quick defense from the bottom: grab ankles, coil into a fetal position, and fire a controlled kick to create distance and escape.

Review the stand-up skills from this course, covering palm strikes, eyes, throat, elbows (including rear and driving), hammer strikes to the groin, knee strikes, and instep kicks, plus grab techniques.

Review and practice all grab techniques—single and double wrist grabs, front and rear chokes, bear hug, hair grab, and rear one-arm choke—using knees to groin and palm strikes to face.

execute a randomized two minute drill of grab techniques, practicing front choke, hair grab, wrist grabs, and bear hugs with or without a partner to improve recognition and escape opportunities.