The objective of this week’s drill is to build on the Physical Fitness I drill by combining endurance with strength. It will help members evaluate their own physical fitness plan begun with Physical Fitness I. It has three parts: a hose-pull exercise, a ladder lift, and a halyard-pull exercise. Before the drill commences, members will go through a stretching exercise and a five-minute jog. Ensure members understand that if they feel uncomfortable performing an exercise or feel they are pushing themselves too hard, they should stop and rest.
To run the drill, you’ll need four sections of 2 ½- or three-inch hose; access to a hydrant with a 250-foot flat surface approaching the hydrant (such as a hydrant in a parking lot); a pumper with a ladder mounted on the side or a ladder placed no brackets mounted on a wall at the same height that a ladder is mounted on a pumper; one 24-foot ladder; one single-sheave pulley with a load capacity of 300 pounds or greater; one 50-foot length of half-inch rope; one 70-pound weight with a lifting sling; the Fire Engineering video Strength; and workout shoes and clothes.
Minimally, have an EMS crew available. Your department may choose to require a physician’s release for each member. A certified fitness instructor, if available, should conduct the drill. Any member who experiences any difficulty must be taken out of the exercise immediately. Dress appropriately for the weather, and have drinking water for members to drink prior to and following each exercise to avoid dehydration.
Prior to the drill, set up one ladder with the pulley secured to the top of the ladder. Reeve a rope through the pulley to allow raising and lowering the 70-lb. weight a distance of 15 feet. Make sure the ladder is tied in both top and bottom.
Running the Drill
Begin by going through the stretching exercises from Physical Fitness I. Caution members about overexertion. Follow these with a five-minute jog.
Conduct the hose hookup exercise as follows:
- Connect two lengths of 2 1/2- or three-inch hose to one discharge of the hydrant. Measure back three lengths from the hydrant and draw a chalk line. Place the remaining two lengths of hose behind the chalk line.
- Each member starts behind the chalk line and drags two lengths of hose to the hydrant. The member connects the hose to a hydrant discharge, then disconnects the hose already attached to the hydrant and drags it back across the chalk line.
- Time starts when the member crosses the chalk line and ends when both lengths of hose have been dragged back across the line.
- Make sure each member walks around and cools down gradually after his run.
- Conducting the exercise as a race after dividing members into teams can make the exercise more interesting.
The ladder-lift exercise consists of a single person removing and replacing a 24-foot ladder from the apparatus.
- Ensure there are two spotters, one on each end of the ladder, to assist in the lift if the member doing the exercise has difficulty. Instruct the spotters to assist with the ladder if the member starts to lose control or has excessive arch in his back.
- Think about doing the exercise using a set of ladder mounts on a wall instead of using ladders mounted on the apparatus. This helps preserve the vehicle’s paint job.
For the halyard pull exercise, member must wear gloves and a helmet. Lift the 70-lb. weight 15 feet and lower it three times in 30 seconds. The lifts and lowers should be under control at all times. Do not let the members slide the rope through their gloves. All of the lowers should be hand over hand.
At the debriefing, show the video Strength to show members some techniques they can use to build strength.
At the drill’s conclusion, discuss what went right, what went wrong, and what should be done differently next time.
If you have a similar drill idea, and wish to share it, please e-mail: chrism@pennwell.com.
To review training officer and safety officer considerations, visit http://fe.pennnet.com/Articles/Article_Display.cfm?Section=OnlineArticles&SubSection=HOME&PUBLICATION_ID=25&ARTICLE_ID=202453 to review training officer and safety officer considerations.
For more information on this drill, including a list of references, visit http://store.yahoo.com/pennwell/voltraindril.html to purchase Volunteer Training Drills–A Year of Weekly Drills.
