Objective
Teach juniors the meaning of self-defence, how awareness can prevent danger, how to avoid being grabbed, how to release from wrist grabs (single and double), and how to create distance and escape under pressure.
Introduce controlled “kidnap-style” pulls safely, focusing on balance, standing up, and fast decision making.
Setup
- Juniors stand in pairs, facing each other.
- Instructor demonstrates each stage slowly first, then builds intensity.
- Space must be clear for pulling drills and ground-to-stand transitions.
Drill Breakdown
1. What Self-Defence Is
Gather the group and explain:
- Self-defence is not fighting.
- Self-defence starts with awareness.
- If you are aware of your surroundings, you can avoid a lot of bad situations.
- Teach simple examples: noticing cars, noticing people approaching, keeping distance, staying alert.
Keep it short and clear.
2. Avoiding the Grab
Before teaching the release, teach prevention.
- Kids stand in pairs.
- Partner slowly reaches to grab the wrist.
- Defender steps back, pulls arm away, and uses their voice: “Stay back!”
- Add a small push with open hands to create distance.
- Reset quickly, repeat both sides.
Focus on timing and stepping back early.
3. Wrist Grab Releases – Standing
Now allow the grab to happen.
Teach:
- Single-hand grab release (pulling towards the thumb gap, step back).
- Two-hand grab release (twist and pull toward the weak point, step back).
- After every release:
- Step back
- Hands up
- “Stay back!”
Add reassurance:
- Light pulling from the partner so they feel realistic resistance.
- Keep control; no yanking.
4. Increased Pressure
Once juniors understand the releases:
- Partners apply gentle pulling.
- Defender must keep balance, release, step back, push, and command.
- Reinforce stepping to a strong base before releasing: “Balance first, then escape.”
Rotate partners every 1–2 minutes to keep intensity high.
5. Burpees Into Grab–Release Sequence
Add fatigue and chaos to build realism.
- Defender performs 3–5 burpees.
- Stand up, eyes closed on the last rep.
- Partner grabs and begins pulling.
- Defender:
- Finds balance
- Releases correctly
- Pushes away
- Uses “Stay back”
- Creates distance
Switch roles after each round.
This keeps heart rate high and reactions sharp.
6. Ground Start – Sit-Ups Into Grab
Now simulate a pull from the ground.
- Defender performs 3–5 sit-ups.
- Partner initiates a grab and pull while defender is low.
- Defender must:
- Roll to a strong base
- Get up quickly (“stand first”)
- Release the grab
- Push away
- Create distance
Key point:
Standing up before releasing is essential.
You want them to feel how much harder it is to fight the grab while sitting.
7. Final Round
Alternate between:
- Burpee entry
- Sit-up entry
Switch partners to increase unpredictability.
Keep pace fast and exciting.
Progressions
- Add light movement before the grab (walking in a circle, switching directions).
- Add voice rules (“Stop!”, “Stay back!”, “Help!”).
- Add more resistance from the partner, always staying safe.
- Add two different types of grabs so they must react, not predict.
Variations
- Double-grab release challenge: partner grabs with two hands and pulls strongly but safely.
- Blind stance start: defender closes eyes, partner taps the wrist, then grabs.
- “Escape to Safe Zone”: after release, defender must run to a marked safe area.
Coaching Points
- Awareness first: keep looking, keep distance, react early.
- Balance before escape: wide stance, bend knees.
- Release toward the weak point of the grip.
- Always finish with distance and a strong command.
- Keep exercises fast, active, and with regular partner switching.
- Praise staying calm under pressure.
Safety Rule
Partners must pull with control, not jerk.
No dragging, no running with someone attached.
If anyone falls, the partner must stop immediately and help them up.
All drills requiring fatigue must be monitored closely.
Objective
Teach juniors the meaning of self-defence, how awareness can prevent danger, how to avoid being grabbed, how to release from wrist grabs (single and double), and how to create distance and escape under pressure.
Introduce controlled “kidnap-style” pulls safely, focusing on balance, standing up, and fast decision making.
Setup
- Juniors stand in pairs, facing each other.
- Instructor demonstrates each stage slowly first, then builds intensity.
- Space must be clear for pulling drills and ground-to-stand transitions.
Drill Breakdown
1. What Self-Defence Is
Gather the group and explain:
- Self-defence is not fighting.
- Self-defence starts with awareness.
- If you are aware of your surroundings, you can avoid a lot of bad situations.
- Teach simple examples: noticing cars, noticing people approaching, keeping distance, staying alert.
Keep it short and clear.
2. Avoiding the Grab
Before teaching the release, teach prevention.
- Kids stand in pairs.
- Partner slowly reaches to grab the wrist.
- Defender steps back, pulls arm away, and uses their voice: “Stay back!”
- Add a small push with open hands to create distance.
- Reset quickly, repeat both sides.
Focus on timing and stepping back early.
3. Wrist Grab Releases – Standing
Now allow the grab to happen.
Teach:
- Single-hand grab release (pulling towards the thumb gap, step back).
- Two-hand grab release (twist and pull toward the weak point, step back).
- After every release:
- Step back
- Hands up
- “Stay back!”
Add reassurance:
- Light pulling from the partner so they feel realistic resistance.
- Keep control; no yanking.
4. Increased Pressure
Once juniors understand the releases:
- Partners apply gentle pulling.
- Defender must keep balance, release, step back, push, and command.
- Reinforce stepping to a strong base before releasing: “Balance first, then escape.”
Rotate partners every 1–2 minutes to keep intensity high.
5. Burpees Into Grab–Release Sequence
Add fatigue and chaos to build realism.
- Defender performs 3–5 burpees.
- Stand up, eyes closed on the last rep.
- Partner grabs and begins pulling.
- Defender:
- Finds balance
- Releases correctly
- Pushes away
- Uses “Stay back”
- Creates distance
Switch roles after each round.
This keeps heart rate high and reactions sharp.
6. Ground Start – Sit-Ups Into Grab
Now simulate a pull from the ground.
- Defender performs 3–5 sit-ups.
- Partner initiates a grab and pull while defender is low.
- Defender must:
- Roll to a strong base
- Get up quickly (“stand first”)
- Release the grab
- Push away
- Create distance
Key point:
Standing up before releasing is essential.
You want them to feel how much harder it is to fight the grab while sitting.
7. Final Round
Alternate between:
- Burpee entry
- Sit-up entry
Switch partners to increase unpredictability.
Keep pace fast and exciting.
Progressions
- Add light movement before the grab (walking in a circle, switching directions).
- Add voice rules (“Stop!”, “Stay back!”, “Help!”).
- Add more resistance from the partner, always staying safe.
- Add two different types of grabs so they must react, not predict.
Variations
- Double-grab release challenge: partner grabs with two hands and pulls strongly but safely.
- Blind stance start: defender closes eyes, partner taps the wrist, then grabs.
- “Escape to Safe Zone”: after release, defender must run to a marked safe area.
Coaching Points
- Awareness first: keep looking, keep distance, react early.
- Balance before escape: wide stance, bend knees.
- Release toward the weak point of the grip.
- Always finish with distance and a strong command.
- Keep exercises fast, active, and with regular partner switching.
- Praise staying calm under pressure.
Safety Rule
Partners must pull with control, not jerk.
No dragging, no running with someone attached.
If anyone falls, the partner must stop immediately and help them up.
All drills requiring fatigue must be monitored closely.