What you'll learn
Course Curriculum
Module 1
Foundations – Introduction
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Understanding self-defense
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Situational awareness
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Recognizing warning signs
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Trusting your instincts
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Prevention and creating distance
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Developing a confident mindset
Module 2
Boundaries & Prevention
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Setting personal boundaries
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Using strong verbal commands
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Creating space
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De-escalation
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Drawing attention from others
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Knowing when to disengage
Module 3
Movement, Balance & Falling
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Defensive stance
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Basic footwork
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Maintaining balance
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Creating and managing distance
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Falling safely
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Back falls
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Technical stand-ups
Module 4
Striking Foundations
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Palm strikes
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Hammer fists
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Elbows
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Knee strikes
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Front kicks
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Basic combinations
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Creating space after striking
Module 5
Wrist Grab Escapes
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Understanding leverage
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Same-side wrist grabs
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Cross-body wrist grabs
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Two-hand wrist grabs
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Escaping while maintaining balance
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Creating distance after an escape
Module 6
Body Grab Escapes
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Front bear hugs
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Rear bear hugs
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Arms trapped
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Arms free
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Establishing your base
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Creating space
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Disengaging safely
Module 7
Hair Grab & Choke Defense
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Front hair grabs
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Rear hair grabs
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Single-hand grabs around the neck
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Two-hand grabs around the neck
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Protecting vulnerable areas
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Breaking contact
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Creating an opportunity to escape
Module 10
Certification Assessment
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Core technique review
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Self-defense knowledge assessment
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Technique demonstrations
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Awareness and decision-making questions
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Scenario-based application
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Final skills assessment
Module 8
Ground Defense
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Defensive positioning
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Protecting yourself from the ground
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Managing distance with your legs
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Escaping from mount
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Bridge-and-roll fundamentals
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Ground movement
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Technical stand-up
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Returning safely to your feet
Module 6
Putting It All Together
- Lesson 21: Parking Lot Safety
- Lesson 22: Walking Alone
- Lesson 23: Real-Life Self-Defense Scenarios
- Lesson 24: Continuing Your Training
About this Course
Practical Skills. Real Confidence.
Self-defense isn't about living in fear. It's about feeling prepared and confident.
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Women's Self-Defense Foundations is SHEild's signature online course that teaches practical self-defense skills, everyday awareness and real-world techniques through step-by-step lessons you can complete at your own pace.