Take a deeper dive into self-defence with this longer course that spreads the learning across 4 x 90min classes. The regular weekly sessions mean we can go into greater detail and get more hands-on practice of the physical techniques and strikes so that they become instinctive. ​​

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More than just physical skills, this course empowers you to set and defend your boundaries. Learn how to use your voice effectively with communication strategies and verbal de-escalation methods — key tools to deter unwanted behaviour before it escalates.

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In addition, we will help you manage the common ‘freeze’ response under stress, with breathwork and grounding exercises woven throughout each session. And you’ll gain confidence in simple, practical defence options from the ground, ensuring you feel prepared in any situation.

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Course overview:

• Effective striking techniques with regular practice against strike pads

• Understanding the vulnerable areas of the body, and which tools are best for targeting them

• Escape techniques for common types of attack such as strangleholds, chokes, bear holds and grabs

• Communication techniques for verbal de-escalation and boundary setting

• Defence from the ground (lying on back)

• Managing the common 'freeze' response using grounding techniques and breathwork

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Spaces are limited to 6 women per workshop so all participants get tailored instruction in a comfortable and relaxed environment.

Suitable for complete beginners or those who want to refresh their knowledge. No fitness level needed.