Resilience training for adults

Would you like to stand up for yourself more effectively, respond more calmly when tension rises, or feel more confident in difficult situations? In our resilience training for adults, you practise what you need — at your own pace and without having to prove anything.

Schedule an intro lesson

“As a woman on my own, I pay close attention to my surroundings on the street these days. I think it is very important to know what you can do if you find yourself in a threatening situation. I now cycle and walk alone with much more confidence!”

~Anonymous

More confidence in difficult situations

As an adult, you may sometimes face unpleasant situations in which you do not respond as you would like. Perhaps you notice that you ignore your boundaries too often, avoid tension, freeze when someone gets too close, or later think: I wish I had said or done something.

You do not have to keep wondering what you could have done differently. In our resilience training in Hilversum, you practise what you need to act more clearly and confidently in those moments.

When can the training help you?

Resilience plays a role at different moments in your life. The situations below show some of the areas you can work on in the training.

Boundaries that are not respected

When you find it difficult to say no, keep adapting to others, or notice that people cross your boundaries.

Tension, insecurity, or freezing

When you doubt yourself, freeze, react too strongly, or only realise afterwards what you would have wanted to do.

Difficult situations at work, online, outside, or in contact with others

When conversations, other people’s behaviour, intimidation, or recurring tension take energy and you want to learn to handle them differently.

More confidence in your own actions

When you want to experience that you can stand up for your wishes, boundaries, and needs — even when a situation is unexpected or tense.

Do you recognise one or more of these situations? Or would you like to work on your resilience proactively? An intro lesson is an easy way to discover whether our resilience training is right for you.

Schedule an intro lesson

How you build your resilience

The lessons are active and practical, using movement, conversation, exercises, and repetition. You work on four connected areas: what you say, how you handle tension, how you present yourself, and what you can do when words are not enough.

Communicating clearly

Saying what you want, saying no when necessary, and stating what is and is not acceptable to you.

Handling tension and emotions

Recognising what tension does to you and discovering how you can respond more calmly, consciously, and with more freedom of choice.

Posture, voice, and distance

Experiencing what your posture, voice, and position in a situation can do — and how you can influence them.

Acting when words are not enough

Practical skills to create distance and protect yourself when a situation calls for it. We build this up carefully.

Resilience Training or Krav Maga?

As an adult at Double Defense, you can choose the route that best matches what you want to learn. Not sure? We are happy to help you decide.

Krav Maga

A more intensive, physical training in which you learn the Krav Maga system. Suitable if you want to train specifically in realistic self-defence techniques and fighting skills.

Learn more about our Krav Maga classes

Resilience Training

A more personal route in which your learning goals take centre stage. Suitable if you want to practise boundaries, tension, self-confidence, and responding in difficult situations.

Schedule an intro lesson

Why adults choose Double Defense

Everyone has a different goal. That is why we look with you at what you want to develop and how you can work on it step by step.

Your goal comes first

Whether you want to learn to set boundaries, build more confidence, or respond more assertively: we work with what you need.

Practical, without macho culture

You do not need to be strong, experienced, or a top athlete. We train respectfully and seriously, without competition or the pressure to prove yourself.

Room to grow

You practise within your capabilities and at a pace that suits you. This lets you build skills and discover what works for you.

Book a free intro lesson

Would you like to experience whether our resilience training is right for you? Schedule an intro lesson. You will get to know the group, the instructors, and the way we practise.

After the first lesson, we discuss what you experienced and whether the chosen route is right for you. After the second intro lesson, you can enrol in the training.

Schedule an intro lesson