We focus on 7 Foundational Skills that anyone can learn, even for those with no martial arts background. These skills are based on self-defense Jiu-Jitsu (distinct from sport Jiu-Jitsu, which has a different intent). The skills emphasize leverage over brute strength— perfect for women.

Violence against women can take many forms, including physical assault, sexual violence, stalking, emotional and psychological abuse, harassment, trafficking, and more. These threats underscore the widespread nature of gender-based violence and the challenges women have faced in protecting themselves.

It was this same concern for safety that prompted several fathers of young women in the small Jiu-Jitsu community of 1970s America to take action. Their response was to apply the foundational principles of Jiu-Jitsu—leverage, timing, and energy efficiency—to help equip women with the skills to defend themselves. Today, Jiu-Jitsu-inspired self-defense education is often regarded as one of the best options for women for several key reasons:

1. Leverage Over Strength: our focus is relying on leverage rather than brute strength to control or subdue an opponent. This is beneficial for women, as they can use these principles to defend against larger and stronger attackers.

2. Ground Defense: Getting away, or avoiding getting pinned or taken to the ground, is the best defense. However, it is not always possible. Many self-defense situations end up without much space to get away. It is in such a position that Jiu-Jitsu-inspired techniques provide options— offering escapes, controls, and defenses from a bottom position which might normally feel disadvantageous.

3. Submissions: Jiu-Jitsu-inspired submissions (like joint locks and chokes) means that a woman can immobilize or incapacitate an opponent quickly and efficiently, even if that opponent is physically stronger.

4. Confidence: Jiu-Jitsu-inspired techniques build confidence by helping foster body control and awareness. This sense of empowerment translates into greater confidence in everyday situations. And also can help women feel more capable of defending themselves if necessary.

5. Escapes: Jiu-Jitsu-inspired techniques teach practical escapes, especially from common threats like grabs, holds, or chokes. Knowing how to break free from an opponent’s grasp is invaluable for a woman’s safety.

6. Mental Resilience: Self-defense fosters mental resilience and calm under pressure. It teaches women how to stay composed and make strategic decisions in stressful situations.

7. Non-Violent Resolution: Jiu-Jitsu-inspired training emphasizes control and submission rather than aggression. It teaches self-defense while minimizing escalation, making it an ideal choice for women.

8. Empowerment in Vulnerable Situations: In situations where women might feel physically outmatched, emphasis on technique and reflex development empowers women to feel capable of defending themselves, regardless of size or strength differences.

9. Community Support: Training self-defense together fosters camaraderie, equality, and encouragement.

Overall, Jiu-Jitsu-inspired self-defense training provides women of all ages with a comprehensive, effective, and empowering approach that goes beyond just physical techniques— it includes mindset, confidence, and the ability to navigate challenging situations. What we learn on the mats we take into our daily lives.

No problem! You don’t need any prior experience. Excelsior is a perfect place to begin if you’ve never trained in self-defense. We start with the basics and gradually build up your skills. With a low-pressure, fun atmosphere, it’s an ideal environment for learning.

Not a problem. We’re all learning skills together. Give yourself some time, and you'll be amazed at what you can do. Many women even find that this training helps improve their coordination and overall fitness.

At Excelsior, all of our training is tailored to your level, including self-defense. The skills we teach are based on leverage principles that work for anyone, regardless of age, size, or ability. This is also true of the mobility exercises we use to warm up before sessions.

Our training teaches you self-defense, and how to improve your mobility and strength. If you need additional help, you can check out Excelsior’s clinic or strength coaching.

Please wear clothing that allows you to move comfortably and protect your shoulders and knees from mat burn. Many participants choose t-shirts and stretch leggings or athletic pants.

Ages 13 and up. Excelsior is experienced in working with all different ages and body types. We find ways to modify our coaching as needed. We’ve also trained self-defense alongside ages 13 to 75. Each age range has their own needs. And we work with each individual accordingly.

A father or guardian may be present to observe sessions on the sidelines. For our group drop-in class, Excelsior’s coach CJ (trained in Women Empowered and Combatives) will often assist in skill demonstration. An additional coach or two may be present from time to time, if approved by the main coaches. Excelsior holds its coaches to a high standard of safe and respectful conduct. These volunteers are part of the Excelsior community and have backgrounds in law enforcement, martial arts, athletics, and community service.

You are not alone. And you deserve support. We seek to create a supportive space for girls and women from all backgrounds and walks of life. We also love connecting clients and friends with our community partner, Lone Oak, home to teen and women’s programs like Boss Mares and HERd. As a non-profit, Lone Oak has been supporting a diverse community through services like equine-assisted therapy, trauma and life counseling, healing arts, alternative education, and community volunteer opportunities. They are experts in providing mental health support and opportunities for connection and community.

At Excelsior, we understand that for many women self-defense education can be particularly helpful— almost like therapy in motion. It not only can support personal growth, but also healing from trauma, for several important reasons:

1. An Outlet for Self-Empowerment: Trauma can cause us to feel a loss of control over our lives. Learning self-defense can help restore a sense of agency and autonomy. While we cannot truly empower someone else, we can support them as they seek to empower themselves. And discover or rediscover their strengths.

2. A Space to Cultivate Confidence: Trauma often leads to feelings of weakness and vulnerability. Learning self-defense skills can help build physical and mental confidence, while reinforcing the idea that we are capable of handling challenging situations.

3. A Support for Anxiety: For many who have experienced trauma, fear and anxiety are common emotional responses. Learning self-defense skills can provide practical tools to help handle pressure, boundary crossing, or threats. Knowing we have the skills to defend ourselves can bring peace of mind and a sense of preparedness.

4. A Way to Be Embodied: Physical movement itself can be very healing, connecting with the body in a positive way.

5. A Training Ground for Boundaries: One of the most important self-defense tools we have is the ability to set personal boundaries. The challenge can be that, often, we do not set boundaries we don’t feel we have the ability to enforce. Self-defense education gives us a training ground, space to practice asserting boundaries that ultimately promote physical and emotional safety.

6. A Supportive Community: We learn together. We practice on each other. Practice makes progress. And we witness each other’s growth. It can be deeply encouraging to practice responding to difficult situations in a space that is safe, in a space that we have chosen to be in, and with a sense of camaraderie and shared experience. Being part of a community of women who support each other can be healing in itself, helping us feel less isolated and more connected to others.

Ultimately, self-defense education is not just about physical defense— it's about cultivating skills we need to have control over our bodies, our safety, and our lives. It can be a profound step in the healing journey.