- 1). Buy self-defense DVDs and/or books. DVDs and books are a one-time cost and likely cheaper than taking a self-defense course. DVDs and books also enable you to learn at home and at your own pace.
- 2). Set aside time each day to study and practice self-defense. Start by learning some of the basics of self-defense, 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-defense study and training to minimize interruptions. Practice for at least 15 minutes to half an hour daily to train your muscles in these new techniques.
- 3). 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-defense in a real situation.
- 4). Visualize scenarios that require you to use self-defense 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 visualization practice helps you to prepare for a potential attack so that you don't freeze up if an attack occurs.
- 5). 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 defense 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 defense moves and combinations.
- 6). 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-defense training routine.
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