Having a plan can save lives

With the start of the college semester and thousands of young women in a new environment, perhaps on their own for the first time, law enforcement officers and self-defense experts are reminding women to stay safe and have a plan.

The U.S. Department of Justice reports that nearly 300,000 women are attacked or raped each year - approximately one attack every two minutes.

"That's a pretty scary statistic. That alone can warrant someone to find training," said Wayne Miller, a lead instructor for Krav Maga Worldwide, a martial arts program that focuses on self-defense and fitness that was created for military and law enforcement officers.

"It doesn't matter where you live. Crimes against women happen every day," he added. "The unfortunate thing is that your boyfriend, or other people that you trust to protect you, aren't always going to be there. You might be by yourself on campus or maybe you're walking through a parking garage. Predators are waiting for the perfect time."

Miller said Krav Maga Worldwide often works with organizations that help survivors of assault or rape, helping them to overcome the physical and emotional aftereffects of the attack.

"One of the things survivors always tell me is, 'I wish I knew this when the attack happened. I didn't know what to do.' They wish they had known something about defense, even something like how to head-butt someone properly or how to throw a good right cross."

And despite the seemingly insurmountable challenge of a small woman fighting against a larger man, Miller noted that defense lessons such as Krav Maga are designed for "somebody smaller taking on somebody larger and bigger than they."

"We rely on aggression, leverage, and fast counterattacks," he said. "It doesn't matter how small you are. You're not going to rely on strength. If you are a 100-pound woman and attacked by a 200-pound man, you would lose by default if you relied on strength."

Perhaps more important than knowing what moves to make during an attack is to mentally prepare yourself for the worst. Are you willing to fight back if attacked?

"It's a dark place that a lot of people don't like to think about, but it's important," said Miller. "People will either freeze or fight back, if they have the knowledge that they need. Proper mindset is really important. You have to know, in your mind, what you're prepared to do and commit to it. Most people are hesitant to hurt another human because they're good people. That's what predators prey on.

"It's important for women to realize that if you're going to fight back, that you need to fight like an animal," he said.

Perhaps the biggest danger for women, whether they're out for a jog or walking alone in a parking lot, is the "bear hug" attack, especially when an attacker grabs the victim from behind in attempt to carry or control the woman's body.

Krav Maga Worldwide teaches students that the best strategy is to start fighting back immediately, using the "base, space, turn in" method.

First drop your "base" or core by bending your legs and dropping your hips. Miller compared this to doing a squat.

"You're trying to lower your center of gravity. It's not impossible to pick you up, but it's a lot harder," he said. "It's all about physics and body mechanics. In order for that person to pick you up, their hips need to be close to your hips."

Once you've dropped your center of gravity, you want to create some space between you and the attacker. One simple but effective move is to shift to one side, then strike the attacker's groin with an open fist.

"You're creating space for elbow strength. Now you have room for your elbows to hit the person's midsection," he said. "When it comes to bear hugs, imagine you're a cat and someone's trying to put you in a tub filled with water. It's kind of a funny way to think of a serious situation, but it's a good analogy. You want to be kicking, fighting, scratching, just like a cat would to avoid that water.

"Once his arms aren't touching you any more, turn around as fast as possible and hit a heel strike to his nose," said Miller, noting that you'll want to hit with an open fist. You're less likely to hurt yourself with a palm heel strike, especially if you're wearing rings.

It's also important to know when to run. If an attacker is overwhelmed and on the ground, leave quickly and seek help or shelter.

"Knowing these tips helps, but you must realize that if you're attacked by a big guy with a little bit of training, you're both going down," he said. "If you have a plan but that plan doesn't work, the person is going to end up freezing or being overwhelmed by the attack. There's no perfect move. I always encourage women to seek out additional training."

He cautioned women looking for a self-defense class to stay away from programs that make promises of guaranteed safety.

"There is no system that is 100 percent safe or effective," he said. "With training you'll know how to go for the weakest part of the attack, and have a very aggressive strike. That will overwhelm most attackers."