Firefighter Agility

From the National Strength & Conditioning Association (NSCA) —

Agility for Firefighters

Using the Box Drill

| by Lauren Colizza, MS, CSCS,*D, RSCC

Firefighters Competition

Firefighters Physical Readiness

Firefighters should have highly trained levels of agility to respond to unstable surface changes and variable environmental changes that can happen while fighting a fire. Agility is the ability to accelerate, decelerate, and change direction quickly and efficiently while maintaining control of the body. Training for agility will also increase balance, proprioception, and body awareness. In order to move quickly while wearing bulky firefighting equipment, you must first have the ability to move your own bodyweight quickly. If agility is not trained in the gym, the chances of controlling your bodyweight plus a constantly shifting equipment load in a stressful situation are not favorable.

Training for agility will help a firefighter’s footwork become automatic so they can get out of a dangerous situation quickly without consciously thinking about their feet. Agility drills should be included at the beginning of the workout since the emphasis should be on quality of footwork. The firefighter should be instructed to move as fast as possible while maintaining control of their body. The box drill is an agility drill that can be included in a firefighter’s strength and conditioning program (Figures 1a – e). Ensure that the firefighter starts from both ends of the box to train the drill in right and left directions.


Figure 1a_Box Drills
Figure 1a: Start 
Figure 1b_Box Drills
Figure 1b: Sprint Forward
 Figure 1c_Box Drills
Figure 1c: Shuffle Left
 Figure 1d_Box Drills
Figure 1d: Backpedal
 Figure 1e_Box Drills
Figure 1e: Shuffle Right (Back to Start)
Enhanced by ZemantaSource Article:  Bio –  Lauren Colizza, MS, CSCS,*D, RSCC is an Assistant Strength and Conditioning Coach and TSAC Coordinator at the NSCA World Headquarters in Colorado Springs, CO. She has worked with numerous types of athletes and tactical personnel.  

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