As a teacher of Karate with many young women between 11-17 I see movements in the Kata Seichin to perhaps be some of the best for them to defend with. Sparring, Kumite a lot less useful. My friend a female Uechi instructor is currently teaching at a womens crisis center in Boston. The women she teaches have been in violent relationships, some raped by their fathers or other family menbers. Others thrown down stairs and assaulted after breaking an arm or leg. Some have survived these kinds of attacks multiple times.
Anyway she highly recommends this site, as a basis for much of what she does with them.
Looking closely, you should see a lot of Kata movements, of course much of what Van says of Awareness etc... also important.