According to self-defense guru Tom Patire, author of "Personal Protection Handbook," size is the main difference between women and men. Women are smaller--often much smaller than men. This means that a woman who wants to learn effective self-defense tactics should focus on techniques that bypass strength and size--or that actually use an attacker's size against him. Other than your choice of self-defense style, learning how to fight will be the same as it is for a man.
Step 1
Find qualified instruction. Look for military or police combatives sources like Systema, Krav Maga or Haganah, or for martial arts that redirect an attacker's energy, such as traditional jiu jitsu, judo or aikido.
Step 2
Attend class. Although you may be presented with multiple techniques, choose one technique to focus on learning well enough to practice at home. Review the technique with your instructor or a senior student to make sure you understand the basics.
Step 3
Each day between classes, practice your technique 100 times in the air, then 100 times on your punching bag. If you can find a training partner, also get in 100 repetitions with your partner.
Step 4
Choose a new technique at the next class, repeating steps two and three to ingrain it into your muscle memory.
Step 5
Review all your techniques regularly, in the air, on the bag and with a partner.
Step 6
Do some road work while you take your self-defense classes. Commit to 20 to 30 minutes of running three times per week. Martial arts teacher Dave Coffman notes that escape is always the best form of self-defense, whether you're male or female. Staying in good running condition will help you make your escape.
Tips and Warnings
- Practice your techniques regularly and in context. U.S. Olympic judo coach Phil Porter says that competence with any physical technique begins once you've logged 5,000 repetitions.
References
- "Personal Protection Handbook"; Tom Patire; 2005
- "The Gift of Fear"; Gavin DeBecker; 2006
- Dave Coffman, Martial Arts Instructor, Bushido Martial Arts, Hillsboro, OR
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