One of the reasons folks don't train in self-defense is because they don't have someone to train with. While having a partner is ideal, you can still make yourself into a formidable self-defense opponent by drilling the techniques in this video.
Practice these solo drills on heavy bags and/or dummies (you can even practice them in the air, but eventually you need to hit something), when you don't have a partner to work with. If you are unfamiliar with a techniques in the video, contact me here, and I will send you an instructional video of it.
There are six drills to be performed for one-minute each. If you cannot complete one minute, start with 30 seconds per drill. As you advance you can increase the time of the drills to 1.5 minutes and
2 minutes respectively.
Note: I recommend beginners use gloves and/or foot protection when hitting bags/dummies.
The drills are:
Sprawls and Circling
Ground and Pound
Follow along with the video to complete all the drills one time. Then rest and repeat the drills as per the protocol below:
On the Endurance days, perform all six drills in a row for one minute each with no rest in between drills. Rest 1-2 minutes after completing the circuit. Repeat for 3-5 circuits.
On the Explosive power days, perform each drill for one minute, and then rest for one minute. Once you've completed all six drills rest 1-2 minutes. Repeat for 2-4 circuits.
For best results, alternate between Endurance training days, and Explosive power training days. Doing it this way will increase your endurance and power, which are crucial to have in a fight.
Solo Fighting Drills:
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Author, The Short Fight