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Women Self Defence Programs

The following packages are suggestions and examples of what we can offer, but we can always tailor make the Course to suit your specific needs.

For example:

  • If you are running a corporate team building exercise, we can join you for an afternoon and run a Workshop or a full course if you have time.
  • If you have a group of students, we can come to your school and run it as part of the Physical Education, Wellbeing and development program for a term or for a few sessions.
  • If you have nurses, teachers, staff or management who need some training, we can come to you at lunchtime or after work to conduct the classes.
  • If you are an individual, you can join one of our in-person classes or an online course, register your interest with us for the next course in your area.

It is all open for negotiation and discussion so you can achieve what you want out of the training at your convenience.

You can take a Workshop and if you choose to do the Essential or Proficient afterwards, the time and cost will be reduced.

The courses are sequential so if you take Essential Level and then choose to continue onto Proficient Level upon completetion, then the time and cost will be reduced when you take Proficient


Anne Pang on training class


2 hours

Essential Level

8 hours

Proficient Level

16 hours

Workshop – 2 hours

Everyone is time poor these days and wish to learn quickly, so we have put together a two hour sample of what you can expect in the longer course and learn some preliminary skills and knowledge of self defence.  

This is an overview of the entire course. In this short 2-hour taster, you get to experience what it is like to do a self defence class, train some of the physical techniques and get an outline of the self awareness topics covered in the full course.

Essential Level – Approx. 8 hours

This course will give you the essentials for looking after yourself at home and in public.

It will take you through the basic techniques and knowledge  that you require to look after yourself in common attacks and some mental strategies for keeping safe at home and in public.

  • 6 basic techniques of Women Self Defence
  • Protection against Front Strangle
  • The basic stance for maximum balance, mobility and stability.
  • How to hold a confident guard.
  • The difference between the way men and women are attacked physically
  • Why and how women self defence can be effective
  • How to hold a fist and guard
  • Drilling the basics repeatedly to refine the techniques.
  • The learning will progress from ‘cognitive’ learning to ‘associative’.

The punching and kicking bag work will be used and the ‘flashbulb’ moment of the course when participants will be amazed at their power that they etch this pivotal moment of self-realization onto their memories. This is the core of self-defence, our own self-worth and self-confidence.

The situational awareness topics for this level are:

Strategies will be discussed to encourage early detection and prevention of danger. Numerous success stories from past students and real incidents will be shared during these discussions. This knowledge is most valuable as you will be able to use these mental strategies immediately and incorporate them into your everyday lives.

  • Home alone.
  • Home security.
  • Safety in Public – Selection.
  • Safety in Public – Testing.

Proficient Level - Approx. 16 hours

This course will give you the reflex to apply the basic techniques you learned from Essential Course and equip you with the safety strategies for strangers and people you know on public transport, private vehicles and as bystanders.

Physically, you will start to work with partners and later even training partners padded in protective gear so you can feel the strength of your own techniques to build more confidence.


  • The applications of the basic techniques against frontal attacks
  • How to maintain a strong stance against pull and push
  • The applications of the basic techniques against back attacks
  • How to maintain a strong stance and turn to face your opponent
  • The applications of the basic techniques against all other attacks
  • Partner training with partners similar to their size
  • Circle training, swapping partners and train with partners of all sizes.
  • Partners can wear protective gear so the defences can be harder
  • Trainees can defend with their eyes closed and build more confidence
  • The practice will enable the defences to be more automatic and more as a reflex.

The situational awareness topics for this level are:

  • People you Know
  • Bystander Intervention.
  • Safety on public Transport
  • Safety in private vehicles
  • Fear


The last topic on fear is the culmination of our training summed up in one issue, fear. Can we still apply our techniques when we are under extreme pressure and most of all, fear? We go through some of the thinking behind the concept of facing your own fears and share some well-used strategies.