Self-Defense: Ground Defense and Getting Back Up
A progression for when you end up on the ground facing someone standing: a side-lying defensive position, push kicks into a soft pad held by a partner, and a safe way to stand up without turning your back. Students work on reaction, leg strength, and staying calm.
How to play
- Pairs on mats with a small crash mat as a kick shield. Goal: create space to get up and get away (2 min).
- Ground position (3 min): lie on your side on the elbow and forearm, free hand protecting the face, top leg pulled in. On your call, the student pivots to keep facing the partner, who walks slowly around them.
- Push kick (5 min): B holds the shield tight to the chest, standing sideways with one foot back; A pushes with the sole of the top foot. 8 per side, then switch.
- Standing up safely (4 min): from the ground position, A posts the opposite hand and foot, sweeps the bottom leg back, and stands with a hand up in front, never losing sight of B. 6 times.
- Put it together (4 min): B approaches with the shield; A pushes twice, stands up, and walks quickly to the far wall. Switch roles and partners every 3 reps.
- Wrap-up (2 min): discuss why staying on the ground is a bad idea and how to get help once you are away.
Rules
- Kicks are sole-of-the-foot pushes and always into the shield, never to the partner's body.
- The shield holder keeps it tight to the chest and below the chin.
- Nobody drops to the floor suddenly: lower yourself into the position under control.
- When standing up, keep facing your partner with clear space around you.
Variations
Easier
The partner stays still and students practice only the position and standing up.
Standard
Position, push kick, stand up, and exit.
Harder
B circles and A must pivot to follow before pushing.
Adaptations
- Limited mobility: practice the face-protecting ground position and a firm voice, and hold the shield braced against the wall.
- Visual impairment: B talks while moving so A can orient by sound.
- Lower fitness: fewer kicks per set and standing up at their own pace.
Learning goals
- Take a safe defensive position on the ground.
- Create distance with controlled leg pushes.
- Stand up without losing orientation or turning your back.
Equipment for a class of 25
- mats: 13
- crash mats: 13
Teacher tip
Make sure the shield holder isn't square with feet together, or they could fall backward. Repeat the stand-up several times: it is the most useful skill outside the gym.
PatioLab has "Self-Defense: Ground Defense and Getting Back Up" and 3999 more activities ready to drag into your lesson and run from your phone in the gym.
More activities like this
More main activities for High School
1-2-3 Touch Cooperative Rally
Two groups of three, one on each side of the net, work together to keep the longest rally possible in three phases: one touch, two touches, and three touches per side.
1-2-3-2-1 Running Pyramid Intervals
An interval workout where the fast segments build from 1 to 3 minutes and back down, with half that time as jogging recovery.
1-on-1 Self-Pass Volleyball
One-on-one games on narrow 10 x 20 foot courts where each player must self-pass before sending the ball over.
10-20-30 interval running in pairs
The 10-20-30 method strings together 30 seconds of easy jogging, 20 at a moderate pace and 10 at top speed, in five-minute blocks.
1v1 Ball Volley Matches
1v1 ball volley: singles games on a small court with a low net, hitting the ball over the net and allowing one bounce.
2-on-1 Fast Break with a Chasing Defender
Two attackers push a fast break against a defender waiting at the basket while a second defender chases from behind with a few yards' head start against them.