Knowing how to defend yourself can save your life. Learning self-defence techniques at martial arts or similar schools provides the benefit of learning from experienced instructors and having access to training equipment and partners. If a martial arts or self-defence class doesn't fit your budget or schedule, however, you can teach yourself self-defence techniques at home.
- Skill level:
- Moderately Challenging
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Things you need
- Self defence DVDs
- Self defence books
- Punching bags or dummies
Buy self-defence DVDs and/or books. DVDs and books are a one-time cost and likely cheaper than taking a self-defence course. DVDs and books also enable you to learn at home and at your own pace.
Set aside time each day to study and practice self-defence. Start by learning some of the basics of self-defence, such as targets, strikes and stances. You can alternate between studying a book or DVD and practicing physically. It may be helpful to dedicate a room or space for your self-defence study and training to minimise interruptions. Practice for at least 15 minutes to half an hour daily to train your muscles in these new techniques.
If you can afford one, purchase a punching dummy or bag. Practicing with a target helps you to increase your power as well as to improve your targeting ability. Your body--arms, legs, hands, knees and feet--need to be accustomed to hitting a target, otherwise you might hurt yourself using self-defence in a real situation.
Visualise scenarios that require you to use self-defence techniques. How are you attacked? How do you defend yourself? What targets--for example, the attacker's temple, nose, throat, solar plexus, or knees--are available to you? Imagine the scene in as much detail as possible without becoming frightened or paranoid. This visualisation practice helps you to prepare for a potential attack so that you don't freeze up if an attack occurs.
Shadowbox. Pretend you are being attacked and defend yourself against your invisible attacker. Practice putting combinations of punches, elbow jabs and kicks together. Remember that a good defence combination includes only two or three moves--no more. Attack vulnerable targets on the attacker's body. Try to be as realistic as possible when creating your combinations. If you discover a combination that feels easy and natural, practice it repeatedly so your muscles "memorize" the moves. In addition, continue trying new defence moves and combinations.
Exercise. Even though defending yourself in an attack should ideally only last a few seconds, fighting requires endurance and energy. You may also need to run from an attacker. Therefore, include strength-training, such as push-ups and sit-ups, and cardiovascular exercises such as jogging, in your daily self-defence training routine.
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