I don't know what makes a competitive number. I had nearly 300 hospital hours in the ER and other patient floors, and I did a healthcare mission trip in China, ~ 130 hours.
Anything leadership related helps a lot. Try to become president of a club, tutor, mentor, etc. Coaching would be fine for ECs but in my opinion it doesn't make you competitive for pod school. What about volunteering to help teach kids or adults something? Consistency matters, so pick an involvement that you like and can stick with for a few months - years. Good luck!