In my last post I talked about and demonstrated the importance of speed when executing self-defense techniques. Without question, speed can help offset the raw strength of an attacker. But you will make speed even more effective if you can put some muscle behind it. In the unlikely event that you are attacked, you might as well have everything possible going for you.
It is absolutely true that seniors can gain strength and perhaps even muscle size through smart resistance training -- that is, training with equipment that stresses the muscles. Lifting free weights or using the fancy resistance machines that you can find at most gyms will do the trick. You don't need to build the body of a Mr. or Ms. Olympia, fortunately. All you need to do is build on the strength you already have. If you've been working out at the gym for a few years, you're probably already where you need to be. But if you've been avoiding exercise religiously, you have some work ahead of you. The good news, though, is that your gains can be quite rapid as long as you approach the training sensibly and don't try to get all the work done in one week or one month. Instead of the strength gains you're after, you'll end up in physical therapy after injuring yourself.
Approach your strength training with the wisdom that comes with age. First, remember that you were once 20 . . . but will never be again. You may not like to admit it, but you aren't going to be as strong as you could have been way back when. Neither will you run as fast or jump as high. This is life. So accept some limits on where the training can take you. Second, learn how to execute your strength-building exercises properly before embarking on the comeback trail. You can find plenty of good information on the Internet or in fitness books and videos. You might also consider paying for a few sessions with a qualified personal trainer. But the key word is "qualified." The best way to find a personal trainer is to ask friends. If they don't know, try your family doctor or the local physical therapy clinic. DO NOT under any circumstances rely on the exercises you learned 40 or 50 years ago in high school. Much has changed since then, and it turns out that some of the "fitness" training we received back then was flat-out harmful.
Okay, so you're not ready to return to the gym quite yet. What should you do? A number of posts back I talked about the importance of stretching. So begin there. It's really important that you work on flexibility, but only after warming up before each stretching session. Then you can work on arm strength with push-ups. Have a lower-back issue? Then rest on your knees while doing the push-ups. Hey, you're not training to become a Navy Seal. You're trying to gain strength without injuring yourself. When you do your push-ups, be sure to get good extension of your arms each time. If you cheat, you're only cheating yourself. You should also work on strengthening your abdominal muscles. Forget those nasty sit-ups we did in high school a million years ago -- you know someone holding your feet while you wreck your back in the name of strengthening your stomach muscles. Look online for the proper way to execute sit-ups, leg raises, or other abdominal exercises. Finally, get yourself a pair of dumbbells so that you can do arm curls for your biceps muscles. You don't need massive weight. Use light or moderate weight and aim for high repetitions at first. Remember, the more patient you are about getting back in shape, the less likely you are to stop the entire process by injuring yourself.
Speed is crucial to success in the martial arts, and it's a fabulous equalizer when you find yourself confronted by a younger, stronger attacker. But speed AND strength is an even more formidable combination. I strongly urge you to work on both.
If you want to build the full package of speed, strength, technique, and flexibility, find a qualified senior-friendly martial-arts school near you. Get yourself on the road to fitness and an effective arsenal of self-defense techniques.
Wednesday, June 13, 2012
Thursday, June 7, 2012
The Power of Speed
I'm a professional watercolor artist, not a physicist. But back there in a dark, dusty corner of my brain I can still find a couple of equations that I learned half a century ago in my high school physics class. I'm not certain that either equation is the right one for today's discussion, but they're all I've got. If you're a physicist reading this post, please feel free to set the facts straight.
The two equations are:
-- F=ma. Force equals mass times acceleration.
-- p=mv. Momentum equals mass time velocity.
Now what do these two physics equations have to do with self-defense for seniors? To my non-physicist mind they help explain why a trained martial artist can sometimes defend himself or herself successfully against a larger, stronger, and younger attacker. Stated differently, they suggest that you and I as seniors can learn techniques that will help offset the physical advantages enjoyed by a younger opponent.
You'll notice that in both equations -- one for force, the other for momentum -- a key factor is speed. In one instance speed is represented by acceleration, and in the other it's represented by velocity. Without splitting hairs over the differences between acceleration and velocity, I simply note that speed is directly related to a form of power.
The importance of speed is something martial artists learn early in their training. A fast strike, whether with a hand or a foot, generates more power than a slow one. And, yes, there are lots of other variables -- your size and strength, the crispness of your technique, your stance, and such -- that we won't examine in today's post. All the variables matter, but the key ingredient for senior self-defense is speed. It can be a great equalizer if you are assaulted by a larger and stronger opponent. I'll leave it to the short video at the end of today's post to demonstrate why speed is really important.
An issue closely related to speed is the size of the striking surface. Suppose you punch an attacker in the midsection. If you strike with the entire flat surface of your fist, you'll generate less stopping force than if you strike with only two knuckles, which is the technique that is used in taekwondo and many other martial arts. Concentrating all of your power on a smaller striking surface maximizes its effect on your opponent.
A few posts ago I demonstrated two effective hand strikes that you can use in a self-defense situation. You should review and practice those strikes. But you should also keep today's post in mind: speed is critical to the effectiveness of your strike.
Next up is the short video. Before you click over, take a look at this single blurred frame from the video, because you won't be able to see it at full speed . . . and I have no idea how to build slow motion into a YouTube
video. Something else to learn.
For the video, please click to The Power of Speed
The two equations are:
-- F=ma. Force equals mass times acceleration.
-- p=mv. Momentum equals mass time velocity.
Now what do these two physics equations have to do with self-defense for seniors? To my non-physicist mind they help explain why a trained martial artist can sometimes defend himself or herself successfully against a larger, stronger, and younger attacker. Stated differently, they suggest that you and I as seniors can learn techniques that will help offset the physical advantages enjoyed by a younger opponent.
You'll notice that in both equations -- one for force, the other for momentum -- a key factor is speed. In one instance speed is represented by acceleration, and in the other it's represented by velocity. Without splitting hairs over the differences between acceleration and velocity, I simply note that speed is directly related to a form of power.
The importance of speed is something martial artists learn early in their training. A fast strike, whether with a hand or a foot, generates more power than a slow one. And, yes, there are lots of other variables -- your size and strength, the crispness of your technique, your stance, and such -- that we won't examine in today's post. All the variables matter, but the key ingredient for senior self-defense is speed. It can be a great equalizer if you are assaulted by a larger and stronger opponent. I'll leave it to the short video at the end of today's post to demonstrate why speed is really important.
An issue closely related to speed is the size of the striking surface. Suppose you punch an attacker in the midsection. If you strike with the entire flat surface of your fist, you'll generate less stopping force than if you strike with only two knuckles, which is the technique that is used in taekwondo and many other martial arts. Concentrating all of your power on a smaller striking surface maximizes its effect on your opponent.
A few posts ago I demonstrated two effective hand strikes that you can use in a self-defense situation. You should review and practice those strikes. But you should also keep today's post in mind: speed is critical to the effectiveness of your strike.
Next up is the short video. Before you click over, take a look at this single blurred frame from the video, because you won't be able to see it at full speed . . . and I have no idea how to build slow motion into a YouTube
video. Something else to learn.
For the video, please click to The Power of Speed
Friday, June 1, 2012
It's called "the art of self-defense" for a reason
No matter what martial art you have studied or plan to study, one rule stands above all the rest: you're learning a highly refined art of self-defense. The key word is "defense." Never, under any circumstances, are the techniques you've learned to be used as offensive weapons.
Because so many young children are studying the martial arts these days, teachers from coast to coast are continually driving home the message that bullying others is forbidden. The discipline of learning a martial art must carry over into life outside the training hall, and you must never use what you have learned in order to be the aggressor. To do so would violate the most fundamental tenet of the martial arts.
But if you're 60 or 70 or older, the same rule applies. If you're an active martial artist at, say, age 65, you're undoubtedly in better shape than most people your age, and you have acquired a body of knowledge that enables you to do some damage to an opponent. You have also learned that modesty, restraint, and respect for your martial art require you to use what you know only for self-defense purposes . . . and then only if you can't walk or talk your way out of trouble.
The higher your rank, the more humility you should possess. This means, in part, not worrying about "losing face" by walking away from a tough-talking bigmouth. Whenever you can walk or talk yourself out of a confrontation, that's the right thing to do. "So why did I go through all these years of training?" you ask. Simple. No matter how much you seek to avoid conflict, you always run the risk of coming face to face with a situation that requires action. And if the punch is coming toward your face, you need to respond quickly, as noted in my recent three-part "DO SOMETHING" posts.
Precisely how you respond to an actual attack depends upon two things. The first is your psychological preparedness to defend yourself. You need to KNOW, not just think, that you will not allow yourself to become a punching bag in the event of an assault. The second is the depth of your martial-arts training. Attaining a black belt does not guarantee that you can whip anyone who attacks you, but it certainly indicates that you will respond automatically when a fist or foot is flying in your direction. The longer you train, the more automatic your responses become. This is why a professional martial-arts school is vital to your development. You will train with other students and learn what it's like to block actual punches and actual kicks under a controlled situation. You can read about these things, but you'll never know what an attack is like until a fellow student actually attacks you under the watchful eye of a master instructor.
If you have "retired" from your martial art or are just beginning to think about enrolling in a class, it's time to get moving. The fitness benefits of martial-arts training are huge and well documented. And the self-defense knowledge that comes with ongoing training can help keep you out of harm's way.
Find a senior-friendly school near you. Ask to watch a class before you decide to join. And listen for words like, "This is all about DEFENSE." A professional school is never a training school for bullies.
Because so many young children are studying the martial arts these days, teachers from coast to coast are continually driving home the message that bullying others is forbidden. The discipline of learning a martial art must carry over into life outside the training hall, and you must never use what you have learned in order to be the aggressor. To do so would violate the most fundamental tenet of the martial arts.
But if you're 60 or 70 or older, the same rule applies. If you're an active martial artist at, say, age 65, you're undoubtedly in better shape than most people your age, and you have acquired a body of knowledge that enables you to do some damage to an opponent. You have also learned that modesty, restraint, and respect for your martial art require you to use what you know only for self-defense purposes . . . and then only if you can't walk or talk your way out of trouble.
The higher your rank, the more humility you should possess. This means, in part, not worrying about "losing face" by walking away from a tough-talking bigmouth. Whenever you can walk or talk yourself out of a confrontation, that's the right thing to do. "So why did I go through all these years of training?" you ask. Simple. No matter how much you seek to avoid conflict, you always run the risk of coming face to face with a situation that requires action. And if the punch is coming toward your face, you need to respond quickly, as noted in my recent three-part "DO SOMETHING" posts.
Precisely how you respond to an actual attack depends upon two things. The first is your psychological preparedness to defend yourself. You need to KNOW, not just think, that you will not allow yourself to become a punching bag in the event of an assault. The second is the depth of your martial-arts training. Attaining a black belt does not guarantee that you can whip anyone who attacks you, but it certainly indicates that you will respond automatically when a fist or foot is flying in your direction. The longer you train, the more automatic your responses become. This is why a professional martial-arts school is vital to your development. You will train with other students and learn what it's like to block actual punches and actual kicks under a controlled situation. You can read about these things, but you'll never know what an attack is like until a fellow student actually attacks you under the watchful eye of a master instructor.
If you have "retired" from your martial art or are just beginning to think about enrolling in a class, it's time to get moving. The fitness benefits of martial-arts training are huge and well documented. And the self-defense knowledge that comes with ongoing training can help keep you out of harm's way.
Find a senior-friendly school near you. Ask to watch a class before you decide to join. And listen for words like, "This is all about DEFENSE." A professional school is never a training school for bullies.
Tuesday, May 29, 2012
Fighting invisible opponents
I'm revisiting a topic I touched on a month or so ago because it has generated some questions from readers who have never attended a martial-arts school. The subject is "forms." A form -- often referred to by other names depending upon the martial art in question -- is a pattern of blocks, kicks, and hand strikes that follow a rigid sequence of movements. A friend of mine has referred to it as a "self-defense dance." Well, there's some truth to that. Each form is carefully constructed by the top masters of the particular martial-arts style, and every student worldwide must learn how to execute each form in precisely the same way in order to move up the ranks.
So if you attend, let's say, a taekwondo school, you may have to learn one or two forms in order to advance from white belt to yellow belt. Each of the forms is a highly choreographed pattern that leads you to "fight" several imaginary opponents who are attacking you from all sides. The first forms that you learn are relatively simple and have few movements. Naturally, the forms become more complex as you move from white belt toward black belt, and they incorporate a more complete arsenal of blocks, kicks, and hand strikes. Each time you test for a higher belt, your exam will include a new form that you must execute crisply, forcefully, and, of course, with all individual techniques accomplished in the proper order.
On the one hand, the form is an artificial fight that you can't lose. You're fighting imaginary opponents, after all. On the other hand, each time you practice the form, you're reinforcing the "muscle memory" of how particular techniques flow together naturally. A low block, for instance, can flow naturally into a punch, or a high block can flow easily into a front snap kick. Since you will no doubt practice each form hundreds of times in the course of your training, you will possess a vast repertoire of multiple techniques that make sense together -- just as the master instructors intended. And someday if you're forced to fight real rather than imaginary opponents, there's a good chance that all of the solitary practice will allow you to respond sensibly and without having to think too much. Listen, even if you're facing only one attacker, you'll get the most favorable results by acting more than thinking.
In the following video I demonstrate a form called Taebaek, which is required for promotion to third-degree black belt in the style of taekwondo that I study. If you're interested, you can also find my video demonstration of Hansu, required for promotion to eighth-degree black belt, by searching YouTube for Russ Johnson Hansu.
Video: Taebaek form
So if you attend, let's say, a taekwondo school, you may have to learn one or two forms in order to advance from white belt to yellow belt. Each of the forms is a highly choreographed pattern that leads you to "fight" several imaginary opponents who are attacking you from all sides. The first forms that you learn are relatively simple and have few movements. Naturally, the forms become more complex as you move from white belt toward black belt, and they incorporate a more complete arsenal of blocks, kicks, and hand strikes. Each time you test for a higher belt, your exam will include a new form that you must execute crisply, forcefully, and, of course, with all individual techniques accomplished in the proper order.
On the one hand, the form is an artificial fight that you can't lose. You're fighting imaginary opponents, after all. On the other hand, each time you practice the form, you're reinforcing the "muscle memory" of how particular techniques flow together naturally. A low block, for instance, can flow naturally into a punch, or a high block can flow easily into a front snap kick. Since you will no doubt practice each form hundreds of times in the course of your training, you will possess a vast repertoire of multiple techniques that make sense together -- just as the master instructors intended. And someday if you're forced to fight real rather than imaginary opponents, there's a good chance that all of the solitary practice will allow you to respond sensibly and without having to think too much. Listen, even if you're facing only one attacker, you'll get the most favorable results by acting more than thinking.
In the following video I demonstrate a form called Taebaek, which is required for promotion to third-degree black belt in the style of taekwondo that I study. If you're interested, you can also find my video demonstration of Hansu, required for promotion to eighth-degree black belt, by searching YouTube for Russ Johnson Hansu.
Video: Taebaek form
Friday, May 25, 2012
"DO SOMETHING" Part three
This is the third post in a series about basic self-defense strategies and techniques for seniors. The primary strategy, of course, is to do everything you can to avoid being in the wrong place at the wrong time. And, yes, we can all exercise a great deal of control over this.
If you're strolling through Central Park at 2:00 a.m., you're asking for trouble, and you're likely to find it. So why not go there at 2:00 p.m. instead, when you're surrounded by families, sun-worshippers, and softball players? You get the idea.
But no matter how careful we are, we can still be attacked by some guy who's up to no good. If you're in a supermarket parking lot and are threatened by this guy, your best move, if at all possible, is to walk away without saying a word. If that's not possible, your second best option is to talk or plead your way out of trouble. But if the attack comes, you need to DO SOMETHING in order to buy time for help to arrive. In the first two posts of this series, we talked about a) executing a high block while yelling for help and b) if at all possible, executing a strong front snap kick to the attacker's groin.
In today's post I'll demonstrate two hand strikes that you may also wish to have in your self-defense arsenal. If you successfully block the attacker's blow to your face but can't deliver a powerful front snap kick, a hand strike may be your only remaining option. In the short video that follows, I'll demonstrate a palm strike to the attacker's face as well as an open-hand strike to the attacker's throat. If you deliver either of these blows with some degree of accuracy and as much power as you can muster, you stand a good chance of buying yourself enough time to depart the scene uninjured. Remember, the goal is to get away, NOT to engage in sustained hand-to-hand combat with a young thug.
Before you click over to the video, here are two thoughts you should keep in mind. First, NO ONE has a right to attack you. You, on the other hand, absolutely have the right to defend yourself. Naturally, your defense must be proportionate to the perceived threat. If someone in a parking lot calls you a bad name, you don't have the right to beat him with a tire iron. But if someone younger and stronger pushes you against your car, you have a right to strike back and buy enough time to retreat to safety.
Second, you won't learn how to defend yourself effectively by reading this or any other blog or watching some videos on the Internet. No matter what your age, consider enrolling in a local martial-arts school, ideally one that already has a number of seniors among the students. Only by practicing your blocks, kicks, and hand strikes under the watchful eye of a professional instructor will you gain the skill and confidence to use the techniques properly in the unlikely event you are attacked.
Video: two hand strikes
If you're strolling through Central Park at 2:00 a.m., you're asking for trouble, and you're likely to find it. So why not go there at 2:00 p.m. instead, when you're surrounded by families, sun-worshippers, and softball players? You get the idea.
But no matter how careful we are, we can still be attacked by some guy who's up to no good. If you're in a supermarket parking lot and are threatened by this guy, your best move, if at all possible, is to walk away without saying a word. If that's not possible, your second best option is to talk or plead your way out of trouble. But if the attack comes, you need to DO SOMETHING in order to buy time for help to arrive. In the first two posts of this series, we talked about a) executing a high block while yelling for help and b) if at all possible, executing a strong front snap kick to the attacker's groin.
In today's post I'll demonstrate two hand strikes that you may also wish to have in your self-defense arsenal. If you successfully block the attacker's blow to your face but can't deliver a powerful front snap kick, a hand strike may be your only remaining option. In the short video that follows, I'll demonstrate a palm strike to the attacker's face as well as an open-hand strike to the attacker's throat. If you deliver either of these blows with some degree of accuracy and as much power as you can muster, you stand a good chance of buying yourself enough time to depart the scene uninjured. Remember, the goal is to get away, NOT to engage in sustained hand-to-hand combat with a young thug.
Before you click over to the video, here are two thoughts you should keep in mind. First, NO ONE has a right to attack you. You, on the other hand, absolutely have the right to defend yourself. Naturally, your defense must be proportionate to the perceived threat. If someone in a parking lot calls you a bad name, you don't have the right to beat him with a tire iron. But if someone younger and stronger pushes you against your car, you have a right to strike back and buy enough time to retreat to safety.
Second, you won't learn how to defend yourself effectively by reading this or any other blog or watching some videos on the Internet. No matter what your age, consider enrolling in a local martial-arts school, ideally one that already has a number of seniors among the students. Only by practicing your blocks, kicks, and hand strikes under the watchful eye of a professional instructor will you gain the skill and confidence to use the techniques properly in the unlikely event you are attacked.
Video: two hand strikes
Tuesday, May 22, 2012
"DO SOMETHING" Part Two
In my previous post I stressed the importance of doing something if you are attacked. Step one was to execute the strongest possible high block to keep your opponent from striking you in the face. Even more important, I said you should be yelling for help if you're in a public place. Your objective is to buy precious time so that someone can come to your aid. The older you get, the less you want to grapple with a 25-year-old thug.
Okay, let's suppose you have successfully warded off a blow to the face but still don't see anyone rushing to help you. Once again, you've got to DO SOMETHING to buy more time. A highly useful second step in this self-defense sequence may be the "front snap kick." If you're an experienced martial artist, this is the first kick you ever learned. And if you are thinking about studying a martial art for the first time, this will be kick #1.
The front snap kick is nothing like the incredible jumping, spinning kicks that you've probably seen in martial-arts movies. This is a basic, fast, and extremely powerful kick that does not require a master's skill or balance. The short video that follows will take you through the fundamentals of the front snap kick.
There are two things to love about this simple kick. First, since your legs are longer than your arms, the kick allows you to increase the distance between you and your attacker. Second, your legs are stronger than your arms, so you're relying on your most potent strike.
For the purposes of senior self-defense, we're not talking about placing the front snap kick on your attacker's chin . . . or even his midsection. We're aiming for the groin. If you deliver a fast, powerful kick to the groin, you will buy sufficient time to turn and retreat. As I said in my previous post, your objective is to get away from the attacker and call 911. If you place the front snap kick where it belongs, you're on your way.
A gentle reminder: you won't master self-defense by reading a blog or watching videos. If you're serious about learning how to defend yourself from an attack, you need to join a local martial-arts school. Visit several; ask questions; watch a few actual classes; and select the school that seems most serious about training seniors.
In the meantime, here's a brief video demonstration of how to execute a front snap kick if the situation absolutely calls for it. http://youtu.be/YnJl8eDLrrc
Okay, let's suppose you have successfully warded off a blow to the face but still don't see anyone rushing to help you. Once again, you've got to DO SOMETHING to buy more time. A highly useful second step in this self-defense sequence may be the "front snap kick." If you're an experienced martial artist, this is the first kick you ever learned. And if you are thinking about studying a martial art for the first time, this will be kick #1.
The front snap kick is nothing like the incredible jumping, spinning kicks that you've probably seen in martial-arts movies. This is a basic, fast, and extremely powerful kick that does not require a master's skill or balance. The short video that follows will take you through the fundamentals of the front snap kick.
There are two things to love about this simple kick. First, since your legs are longer than your arms, the kick allows you to increase the distance between you and your attacker. Second, your legs are stronger than your arms, so you're relying on your most potent strike.
For the purposes of senior self-defense, we're not talking about placing the front snap kick on your attacker's chin . . . or even his midsection. We're aiming for the groin. If you deliver a fast, powerful kick to the groin, you will buy sufficient time to turn and retreat. As I said in my previous post, your objective is to get away from the attacker and call 911. If you place the front snap kick where it belongs, you're on your way.
A gentle reminder: you won't master self-defense by reading a blog or watching videos. If you're serious about learning how to defend yourself from an attack, you need to join a local martial-arts school. Visit several; ask questions; watch a few actual classes; and select the school that seems most serious about training seniors.
In the meantime, here's a brief video demonstration of how to execute a front snap kick if the situation absolutely calls for it. http://youtu.be/YnJl8eDLrrc
Friday, May 18, 2012
The first rule of self-defense
Even if you have never taken a martial-arts class, you can certainly learn some basic self-defense techniques at any age. In fact, you owe it to yourself to do so. Many senior centers offer either martial-arts or self-defense sessions, as do many community education programs throughout the country. If all you do is learn some basic strategies and techniques, great. If you decide to join a school and do some serious martial-arts training, even better.
Either way, the first rule of defending yourself from an attack is DO SOMETHING. Now that sounds almost too obvious to mention, doesn't it? But it's a fact that some people who are attacked do nothing. Well, that's not quite true. What they do is freeze. They keep their hands down; they close their eyes; and they cringe, waiting for the blow to land. And this, of course, can be the shortest path to the ER or worse.
Okay, so what does DO SOMETHING mean? First, it means being mentally prepared to defend yourself if a) an attack seems imminent and
b) it doesn't appear that you'll be able to talk your way out of the situation. By being "mentally prepared" I mean accept the fact that you could be attacked -- even in a place as seemingly safe as a super market parking lot -- and therefore have a simple strategy in mind. Among other things, being mentally prepared means staying aware of your surroundings, most especially any suspicious individuals who might catch your attention. When in doubt, stay away.
Second, DO SOMETHING means being capable of buying yourself some time while you yell for help. If you're in a public place at a decent hour, help is usually nearby, and there's a good chance that someone will come to your aid if you yell for help. But you certainly want to avoid being punched in the face or stabbed in the chest before help arrives. Once it's clear that you're about to be assaulted, almost any defensive action -- something more than simply freezing and waiting for the blow to land -- may spare you serious injury.
Martial arts students learn a wide variety of blocks, but if you can learn only one technique, the high block is probably your best bet. Although it's designed to protect against a blow to the face, the same motion can protect everything from your midsection to the top of your head. Whether you execute the block flawlessly isn't terribly important. If your life is on the line, fending off the first blow with a strong block may be enough to buy you the extra time you need.
The best way to learn how to deliver a powerful high block is to attend a self-defense class or to sign up for a month or so of basic martial-arts training. By practicing the basic blocks over and over again, you'll find that they become automatic. And if you're ever actually attacked, you won't have to think about what to do. You'll DO SOMETHING other than freeze.
While you consider taking a formal class of some sort, you should look at this short video on how to execute a proper high block in taekwondo. Different martial arts may teach slightly different variations on this block, but all of them will get the job done. http://www.youtube.com/watch?v=FYADNvog3Dw
Either way, the first rule of defending yourself from an attack is DO SOMETHING. Now that sounds almost too obvious to mention, doesn't it? But it's a fact that some people who are attacked do nothing. Well, that's not quite true. What they do is freeze. They keep their hands down; they close their eyes; and they cringe, waiting for the blow to land. And this, of course, can be the shortest path to the ER or worse.
Okay, so what does DO SOMETHING mean? First, it means being mentally prepared to defend yourself if a) an attack seems imminent and
b) it doesn't appear that you'll be able to talk your way out of the situation. By being "mentally prepared" I mean accept the fact that you could be attacked -- even in a place as seemingly safe as a super market parking lot -- and therefore have a simple strategy in mind. Among other things, being mentally prepared means staying aware of your surroundings, most especially any suspicious individuals who might catch your attention. When in doubt, stay away.
Second, DO SOMETHING means being capable of buying yourself some time while you yell for help. If you're in a public place at a decent hour, help is usually nearby, and there's a good chance that someone will come to your aid if you yell for help. But you certainly want to avoid being punched in the face or stabbed in the chest before help arrives. Once it's clear that you're about to be assaulted, almost any defensive action -- something more than simply freezing and waiting for the blow to land -- may spare you serious injury.
Martial arts students learn a wide variety of blocks, but if you can learn only one technique, the high block is probably your best bet. Although it's designed to protect against a blow to the face, the same motion can protect everything from your midsection to the top of your head. Whether you execute the block flawlessly isn't terribly important. If your life is on the line, fending off the first blow with a strong block may be enough to buy you the extra time you need.
The best way to learn how to deliver a powerful high block is to attend a self-defense class or to sign up for a month or so of basic martial-arts training. By practicing the basic blocks over and over again, you'll find that they become automatic. And if you're ever actually attacked, you won't have to think about what to do. You'll DO SOMETHING other than freeze.
While you consider taking a formal class of some sort, you should look at this short video on how to execute a proper high block in taekwondo. Different martial arts may teach slightly different variations on this block, but all of them will get the job done. http://www.youtube.com/watch?v=FYADNvog3Dw
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