I joined the wrestling team my freshman year of high school, and it did wonders. All of your practice is against real people, so when you try to do a particular move, you really know how to perform it.

The best part of it is that it is generally non-violent. The last real fight I had was the month before I started wrestling. Every other "fight" after that consisted of them throwing a punch and then me getting them into a headlock until they cooled off and backed down. No bloody noses.

I'd consider it perfect for anyone seeking real, effective methods of self defense- especially in school, where even if you fight back and end up breaking a nose you can be punished.