Scroll to the bottom to add or read comments, ask questions, share tips and find out about any updated or added resources.
Module one – 2-min micro stretch
Duration – 2-minutes
Description: This quick warm up prepares your body for the skills you’re going to develop during this module. Compete before each lesson or when you want to gently condition and stretch your body.
Module one – Lesson 1
Duration – 15-minutes
Description: Lesson 1 kicks off with the most critical rule of self-defence—ignore this, and effective defence becomes nearly impossible. You’ll also be introduced to the first principle of power and explore how your brain’s natural chemicals can either aid or hinder you in the face of an attack.
Module One – Lesson 2
Duration – 12-minutes
Description: In Lesson 2, you’ll discover the importance of adopting a multiple-strike mindset to overwhelm and neutralize threats. We’ll build on your power and speed with the second principle of power and introduce a highly effective tactic to keep you safe when walking home at night.
Module One – Lesson 3
Duration – 14-minutes
Description: Lesson 3 focuses on staying within the boundaries of the law while defending yourself—and how to use the law to your tactical advantage. You’ll also learn the third principle of power to supercharge your techniques and gain essential skills to protect a loved one in dangerous situations.
Module One – Lesson 4
Duration – 15-minutes
Description: In Lesson 4, you’ll apply the third principle of power by mastering how to slip the line of attack. You’ll also develop a new footwork skill to enhance your speed and efficiency. Finally, learn how to defuse potential threats before they escalate with the powerful ‘Back Off Bluff’ communication tactic.
Module One – Lesson 5 (End of Module Review)
Duration – 10-minutes
Description: In Lesson 5, we reflect on how the short time invested over the past four lessons has already equipped you with effective self-defence skills. We’ll revisit the process of embedding these skills into muscle memory, emphasising the role of visualisation in making them instinctive. Finally, you’ll complete Sequence One, which integrates the key techniques you’ve learned so far.
Module One – Blaster Videos
Module One – Solo Drills
Duration – 4-minutes
Description:In our Solo Blaster Drill video, you’ll practice a combination of elbow strikes—7 times at place speed, 7 times at half speed, and 6 times at full speed. This drill enhances technical precision while allowing you to apply all three principles of power, ensuring your strikes are both effective and instinctive.
Module One – Partner Drills
Duration – 4-minutes
Description: If you have a partner to work with you’ll practice a combination of elbow strikes—7 times at place speed, 7 times at half speed, and 6 times at full speed. This drill sharpens your technique while applying all three principles of power, helping you develop effective and instinctive strikes in a dynamic setting.
Module One – Bag Drills
Duration – 4-minutes
Description: If you have access to a punch bag this blaster drill will not only sharpen your technique while applying all three principles of power, but it will condition your body to the hard impact of a bag.
Module One – Visualisation & Assessment
Module One – Visualisation
Duration – 7-minutes
Description: The power of visualisation has been scientifically proven to boost performance and enhance skill retention. This visualisation will help you vividly imagine an attacker approaching and repeatedly visualise yourself responding effectively to their aggression. This process helps reinforce your self-defence techniques, embedding them into muscle memory for instinctive, confident reactions in real-life scenarios.
Module One – Sequence Assessment
Duration – 4-minutes
Description: One of the best ways to assess your progress is by recording your techniques and comparing them to three different benchmark versions. This approach helps you easily identify your strengths to build on and, most importantly, pinpoint areas for improvement to overcome weaknesses and refine your skills.
My daughter and I are loving the course so far. Just about to finish the first module but found the partner drills difficult with the pillows we have at home. Any suggestions?
Glad you and your daughter are enjoying the course and finding your inner warriors. Using a pillow in the partner drills is recommended to really just get you started. If you’re serious about completing the whole course and then doing the drills for recap and fitness then definitely worth investing in some ‘focus pads’. If you put the search term in Amazon you’ll get options that range from £16-70 (even cheaper on eBay). I have used both the cheap and expensive ones and see little difference. ALWAYS, start slow (PLACE speed) and don’t move around. Just until you both get used to distancing and timing. I’ve known pads to recoil into the holders face when they weren’t expecting the speed and power…. so please start very slow.
Thanks for the tip. Pads arriving tomorrow.
I found lesson 3 difficult. I cannot get my hips moving as you do. please help!
Hi Lynn, at this stage you shouldn’t expect to move your hips so freely. You will continue to develop your hip power during all 4 modules and then the blaster videos are designed to give you short burst practice. Your hip rotation will improve with practice. To speed this up you could stand naturally with your feet comfortably apart and rotate as far as you can to the left, turning your right foot and lifting the heal, then as you rotate to the right, same thing, turn your left foot, raising your heal so your hip can twist round further. I do these type of exercises whilst watching something on TV or waiting for the kettle to boil! Please take care not to injure your back.