u/Flat_Comfortable_630

I am 5’2 and 109 lbs I work out 5-6 days a week depending on if we have drills or not. I am a highschooler (11th grade) who goes to a career highschool. This wasn’t the first time we’ve done attack and supply line evolutions, but it was my first ever time being on the nozzle. (I usually find 2nd and 3rd easier) I got to the area, then I opened the valve and I lost control and ended up getting knocked back into a corner and the hose was ontop of me and my tank was stuck to my side. I wasn’t panicked or anything I usually stay calm when things go wrong, but I keep thinking of how stupid I was and probably how disappointed my company was. Is there any advice to not get knocked back like that again lol. I tried wrapping it around my foot but the instructors were telling me to hurry up so I was trying to keep it on my hip