Ladies Only Kick Boxing & Self Defence Sydney

Ladies Only Kick Boxing & Self Defence

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Bujutsu Ladies Only Kickboxing & Self Defence

At Bujutsu Martial Arts, our Ladies Only Kickboxing and Self Defence programme is designed to empower women of all ages and fitness levels. We understand that many women in our community feel more comfortable training in a safe environment with other women. We also understand that for religious reasons, many women prefer to train only with other women and wear a hijab whilst training. That’s a big part of why our programme has been so successful.
These classes teach you more than just how to strike - they are all about building confidence, improving strength and learning how to protect yourself if you ever need to.
Each session begins with a warm-up that boosts energy and gets your body moving. From there, you will learn kickboxing techniques, including punches, kicks, elbows and knees as well as combinations that are both practical and fun. Partner drills, pad work and real-world self-defence scenarios help you put skills into practice while keeping training dynamic and engaging. Our programs are conducted by Macarthur's most experienced ladies-only martial arts instructor Sandra, who is supportive and understands how to create a safe and encouraging environment while keeping training interesting and fun. If your goal is fitness or self-protection, personal growth or confidence building, you will be surrounded by like-minded women working toward the same goals.
No prior experience is needed — just bring your determination and a positive attitude. By the end of each class, you will feel stronger, more capable and ready to take on challenges with newfound confidence.

Our Ladies only Kick Boxing & Self Defence classes are ideal for ladies who are looking to burn calories and tone, whilst learning how to look after themselves.
During these classes our students learn striking skills including: kicking, kneeing, punching and elbowing. You will train the same kick boxing drills that our mixed program follows, so you will be learning effective techniques whilst training in a ladies only enviroment.
At the end of each class a self defence techniques that are specifically relevant to ladies are taught and practiced.
Like all of our martial arts systems, our ladies only program has a formal grading system.
Our Ladies only Kick Boxing & Self Defence program is led by Coach Sandra Stendardo.

Benefits

Benefits of Kickboxing & Self Defence

Confidence & Empowerment

The goal of each class is to help women feel more capable and in charge. Participants leave feeling empowered after learning new skills and pushing themselves beyond their comfort zones. That confidence doesn't just stay in the dojo - it carries over into everyday life, making women feel safer at work, at home and in public.

Practical Self-Defence Skills

Our programme equips women with skills that they can use in real-life situations. You will learn how to strike effectively, manage distance and respond under pressure. These skills do more than make you stronger - they give you peace of mind because you know you can protect yourself and the people you care about.

Fitness & Wellbeing

Kickboxing works out your whole body and makes you stronger, more agile and fitter. The constant movement helps burn calories, tone muscles, and improve cardiovascular health. Training is a great way to relieve stress and boost your energy levels, in addition to the physical benefits. After each class, students feel refreshed, stronger and healthier.

Supportive Community

The environment itself is one of the most significant benefits of these classes. Women train with other women, which makes the environment safe, friendly and motivating. This feeling of being part of a group makes students work harder, celebrate their progress and feel supported. For many people, it becomes more than just a class; it's a positive, uplifting network.

Why Choose us?

Why Choose Bujutsu Martial Arts Centre?

Over 35 Years of Experience - Since 1987

50+ Scheduled Classes Per Week

Internationally Recognised Grades

Free Lesson & Free Uniform - Save Over $190

Over 150 Positive Reviews On Google

Gallery

Our Gallery

SYLLABUS

Ladies Only Kick Boxing and Self Defence syllabus

Our Ladies Only Kick Boxing and Self Defence syllabus provides a wide range of skills in striking defending against strikes and escaping various dangerous situations.

Yellow Patch

Senior Yellow

Orange Patch

Green Patch

Blue Patch

Senior Blue Patch

Purple Patch

Brown Patch

Red Patch

Probationary Instructor

Instructor

Yellow Patch

24 classes

Demonstrate the following basics:

Correct fighting stance

Correct guard

Correct foot work for moving forwards, backwards and sideways.

Demonstrate the following kicks:

Front kick

Turning kick

Side kick

Demonstrate the following punches:

Jab punch

Cross punch

Hook punch

Uppercut punch

Demonstrate the following blocks:

Check Block

High Side Cover

Double arm block

Parry

Thai pad combinations:

Thai Pad Combination 1 – Part 1 and 2.

Part 1 Double Jab, Cross, Left Hook, Cross, Turning kick

Part 2 Lead leg font kick, Jab, Cross, Upper Cut, Cross

Self Defence:

How to escape if someone grabs you around the throat

How to escape is someone grabs hold of your shirt with one hand

How to escape if someone grabs hold of your shirt with two hands

Senior Yellow Patch

24 classes

Demonstrate the following kicks:

Spinning back kick

Outside crescent kick

Inside crescent kick

Demonstrate the following elbows:

Hook elbow

Side elbow

Diagonal elbow

Spinning back elbow

Descending elbow

Spear elbow

Demonstrate the following knees:

Straight knee

Diagonal knee

Side knee

Jump knee

Demonstrate the following blocks:

Single forearm block

Rock back

Bounce back

Thai pad combinations:

Thai Pad Combination 1 – Parts 1 to 3.

Part 1 Double Jab, Cross, Left Hook, Cross, Turning kick

Part 2 Lead leg font kick, Jab, Cross, Upper Cut, Cross

Part 3 Cross, Jab, Right Diagonal Elbow, Right Straight Knee, Switch Left Straight Knee, Turning Kick

Self Defence:

How to escape if someone grabs your arm with one hand

How to escape is someone grabs your arm with two hands

How to escape if someone grabs hold of both of your arms

How to escape if someone will not release your hand shake

Orange Patch

24 classes

Demonstrate effective clinch skills:

Clinch posture

Correct position of hands

Fighting for inside grips

Clinch turns

Clinch straight knee

Clinch side knee

Demonstrate the following attacks:

Superman punch

Hop front kick

Jump front kick

Demonstrate catches:

Catch a front kick

Catch a round kick

Thai pad combinations:

Thai Pad Combination 2 – Part 1.

Part 1 Cross, Jab, Hook Elbow. Jab, Cross, Uppercut elbow

Self Defence:

Identify the 4 vulnerable areas

How to escape is someone grabs you in a head lock was standing

How to escape if someone grabs you in a head lock on the ground

How to escape if someone pushes you up against the wall

Green Patch

24 classes

Demonstrate effective clinch skills:

Clinch sweeps

Demonstrate the following:

Feints

Slips

Demonstrate catches:

Catch a front kick

Catch a round kick

Thai pad combinations:

Thai Pad Combination 2 – Part 1 and 2

Part 1 Cross, Jab, Hook Elbow. Jab, Cross, Uppercut elbow

Part 2 Pad holder throws Cross. Double Forearm Defence, Jab Cross, Turning Kick

Self Defence:

Break falls: side, back and front

Forward rolls and back rolls

How to escape being held down on the floor

Blue Patch

24 classes

Demonstrate catches plus attacks:

Catch a front kick and Knee

Catch a round kick and Cross

Catch a round kick and Spear Elbow

Thai pad combinations:

Thai Pad Combination 2 – Part 1 to Part 3

Part 1 Cross, Jab, Hook Elbow. Jab, Cross, Uppercut elbow

Part 2 Pad holder throws Cross. Double Forearm Defence, Jab Cross, Turning Kick

Part 3 Pad holder throws Turning Kick to knee. Check block, Cross Uppercut, Cross, Knee

Self Defence:

How to escape a bear hug

How to escape a full nelson hold

How to escape a grab around the throat from behind

Senior Blue Patch

24 classes

Front kick catch escape

Round kick catch escape

Clinch escape

Tactical stand up

Self Defence:

Understand how chokes work

Demonstrate a choke escape

Demonstrate how a pen can be used to defend yourself

Purple Patch

24 classes

Demonstrate the following:

Slip a Jab and return Cross punch

Slip a Cross and return Hook to the body, Hook to the head and Cross

Switch front kicks

Switch turning kicks

Defence Combination:

Slip left, Slip right, Duck left, Duck right, Duck down, Parry left, Double forearm block, Single forearm block left, Single forearm arm block right, Parry left, Parry Right, Rock back, Bounce Back

Self Defence:

Knife to stomach defence

Sewing machine attack defence

Ice pick attack defence

Brown Patch

24 classes

Self Defence:

How to escape someone grabbing hold of your hair

Demonstrate tactical standup

Talk to 4 different personal safety strategies that can be used to keep yourself safe in a public space

Red Patch

24 classes

Demonstrate and provide corrections:

For Thai Pad drills

Self Defence:

Self defence against someone trying to hit you with a stick

Using improvised weapons to defend yourself

Talk to 6 strategies that can be used to keep you safe in the home as per our Personal Safety and Crime Prevention at Home Check List

Probationary Instructor

6 months

As above plus the following:
Teach a Ladies Only Kick Boxing and Self Defence Class
Demonstrate all self defence techniques.

Instructor

1 year

As above plus the following:
Teach a Ladies Only Kick Boxing and Self Defence Class
Demonstrate all self defence techniques.

faq

Frequently Asked Question

How is ladies' only kickboxing different from regular Muay Thai kickboxing?

Our Ladies Only Kick Boxing and Self Defence program, utilises the basics of Muay Thai, such as kicking, knees, punching and elbows. However, our ladies only program also focuses upon realistic self defence techniques that a woman could use to defend herself with against a bigger and stronger attacker.

Why join Bujutsu Ladies Only Kickboxing & Self-Defence?

You should join our Ladies Only Kick Boxing and Self Defence program if you are interested in getting active and fit, improving your self confidence and self esteem, making friends and learning how to look after yourself in a safe family friendly environment.

Can I train in ladies' only kickboxing and in regular Muay Thai kickboxing?

Yes, you are most welcome to train in both our Ladies Only Kick Boxing and Self Defence program and our Muay Thai program. We have several members who do train in both programs.

What ages can train in Ladies Only Kick Boxing & Self Defence?

Our Ladies Only Kick Boxing and Self Defence program accepts anyone over the age of 7. This allows mum’s to train with their daughters if they wish to.

Train in our authentic martial arts classes in a family-friendly, safe environment. Classes for kids and adults.

Quick Links

Children’s Classes

Adult Classes

Get In Touch

SMEATON GRANGE (H.Q)

(02) 4647 1776

admin@bujutsumartialarts.com

3/8-20 Anderson Road, Smeaton Grange, NSW 2567

Opening Time

Monday

9:30AM – 12:00PM, 3:30PM – 8:00 PM

Tuesday

9:00AM - 11:00AM, 3:30PM – 8:00PM

Wednesday

9:00AM - 11:00AM, 3:30PM – 8:00PM

Thursday

9:30AM – 12:00PM, 3:30PM – 8:00PM

Friday

11:00AM – 12:00PM, 3:30PM – 8:30PM

Saturday

8:00AM – 11:00AM

Sunday

Closed