A SELF DEFENCE PROGRAMME BY RÍANA ROCHE · DUBLIN
Get home safe
Street safety training for women who want to feel safe and empowered going about their daily lives.
Realistic self defence. Not martial arts. Just simple, intuitive skills you can use under pressure.
Next 4 Week Course: 18th November ‘26 🚨 Drop-in class every Wednesday 🚨 Now booking bespoke seminars 🚨
Next 4 Week Course: 18th November ‘26 🚨 Drop-in class every Wednesday 🚨 Now booking bespoke seminars 🚨
THREE WAYS TO TRAIN
The course
The full toolkit. A course building your instincts, your voice and simple physical skills, from wrist grabs to ground defence, in a small, supportive group.
€120 · or €100 each with a friend
See what’s covered
Bespoke seminars
For workplaces, colleges, sports clubs and community groups. A session shaped around your people, the situations they actually face, and the time you have.
Priced per group · get in touch
How seminars work
Wednesday drop-in class
Keep your skills sharp, or get a feel for it before committing. Padwork, footwork and practical fundamentals. Wednesdays, 5:50–6:50pm
€10 drop in
Find out more
IN THEIR OWN WORDS
COACHES RÍANA TRAINED WITH
Ladies, you need to get in on this 6-week course. I had the pleasure of training alongside Rí for many years in self defence and protection — a great coach and human being.
★★★★★
Matty - self defence & protection coach
Delighted to see you running this course. I trained with Ríana in combative self defence and she is excellent. Recommend this course highly.
★★★★★
Mary - combative self defence coach
Highlights from the final session of the Get Home Safe Week 6: putting it all together under pressure
FROM THE WOMEN WHO’VE TRAINED
Can’t believe six weeks is up already. Such an amazing course, and Ríana is such a great coach. I honestly couldn’t recommend her enough. The confidence I’ve gained in myself walking out this week was priceless.
★★★★★
Elisha - Get Home Safe graduate
What an amazing experience! Something I never imagined doing, but I’m so happy I did. It pushed me out of my comfort zone and has given me so much more confidence. A room of girls with the same goal, and a new attitude towards scary situations. I honestly couldn’t recommend Ríana and her six-week course more. She is a wealth of knowledge and just an overall sweetheart!
★★★★★
Niamh - Get Home Safe graduate
The streets don’t have rules
or a referee.
WHAT THIS IS
So this course doesn’t teach techniques that only work in a gym. Over six weeks, you’ll learn simple, intuitive movements you can access even under real pressure, alongside the mindset work to trust your gut before a threat ever develops.
“You don’t wear a seatbelt expecting to crash. You wear it just in case.”
What to expect.
1
No experience needed
No fitness level, no martial arts background. Just come as you are.
2
Small group, hands on
Practical skills, not lectures.
3
Every session ends grounded
A chance to settle, reflect and reconnect before you head home.
4
You leave empowered
Not just informed.
Six weeks. The full toolkit.
No fluff, no fitness required, no experience needed. Just what you need to walk home safe.
Cozia Grappling Club · Next start date TBD
THE SIX-WEEK COURSE
WEEK 1
Mindset and voice
How your body responds under threat, trusting your gut over being polite, and the power of your voice. Plus your first technique: escaping a wrist grab.
WEEK 2
The Fence and striking
Avoid, escape and talk first, using the Fence to keep your distance. If it has to get physical, you go first, with simple strikes that don’t rely on strength or size.
WEEK 3
Chokes and confined spaces
Pinned against a wall, a choke, nowhere to run. You’ll learn pluck and strike, one simple principle that works across all of them, whether there’s room to move or not.
WEEK 4
Grabs and holds
Hair grabs, bag grabs and bear hugs, from the front or behind. The same principle, applied to the situations that show up in real life.
WEEK 5
Ground defence
If it goes to the ground, you’re not lost. Use your feet to keep your distance, escape from underneath, defend a choke or strikes, then get back up and get away safely.
WEEK 6
Putting it all together
Realistic scenarios that bring all six weeks together, at your own pace and intensity, followed by extended circle time to reflect on how far you’ve come.
PRICING
ON YOUR OWN
€120
INDIVIDUAL PRICE
OR
WITH A FRIEND
€100
EACH · REFER A FRIEND
Grab the friend you always text "home safe"
and split the course between you.
FOR ORGANISATIONS & GROUPS
Seminars, built around your people.
Not every group can commit to an entire course, and not every group needs the same thing. Bespoke seminars take the core of Get Home Safe and shape it around your people: the commute home from a late shift, the walk across campus, the car park after training.
Every seminar covers the foundations: trusting your gut before a situation develops, using your voice and your space to set a boundary, and a small number of simple physical skills that work under pressure.
WORKPLACES · COLLEGES
SPORTS CLUBS
COMMUNITY GROUPS
At your venue or ours.
DROP-IN CLASSES
Keep the skills sharp.
Skills fade if you don't use them. The Wednesday drop-in is a chance to keep training between courses, or to try it out before you sign up. Each class mixes padwork and groundwork with practical fundamentals, so you leave a little sharper every week.
WHEN
Wednesdays, 5:50–6:50pm
WHERE
PRICE
€10 drop-in
PAYMENT
Revolut beforehand, or tap to pay on the night
Paying ahead books your spot. If you'd rather tap to pay on the night, just message me via the contact form or DM me on Instagram first so I know you're coming.FAQ
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Refunds and cancellations available up to 48 hours before the course start date, or in the case of an emergency. If you miss a class, you’re welcome to catch it up in the following cohort.
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Spots are limited to keep the group small and hands on.
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You’re welcome to join for all the discussion, knowledge, and skills teaching. If the physical side isn’t accessible for you, you’re welcome to join the physical portion in the next cohort.
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Recommended for ages 16 and up, due to mature discussion around violence and assault.
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No fitness level is required. This course is suitable for women of all shapes, sizes, and ages, and any physical limitations will be accommodated accordingly.
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Yes, I’d love to. I run bespoke seminars for workplaces, colleges, sports clubs and community groups, shaped around your people and the situations they actually face. Seminars can run at Cozia Grappling Club or at your own venue. Get in touch through the contact form below with a little about your group, roughly how many people, and any dates you have in mind, and I’ll come back to you with some ideas.
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As much as possible, yes please. Booking ahead lets me plan the class and make sure there’s a partner and kit for everyone. Just send me a DM on Instagram (@lil.queen.ri) or an email at riracoaching@gmail.com before Wednesday to let me know you’re coming. You can pay €10 by Revolut beforehand, or tap to pay on the night.
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Comfortable clothing you can move and sit in. A notebook if you’d like to take notes, though it’s not required.
GET IN TOUCH
Ask me anything.
No question is too small. If it's on your mind, it's worth asking. Organisations and groups, tell me a little about your people and I'll come back with ideas. I read and answer every message myself.
OR
Feel free to DM me on any of my socials:
READY?
You’ve read this far
for a reason.
Your first step home starts here.