Anterior power output/acceleration capacity of the upper limbs from an overhead position.

Step forward while pressing a medball against a wall as hard as possible. Try to sufficiently decelerate the forward step once you pressed the ball.

The pressing force should be the result of a sufficient pretension in the ventral trunk musculature. Imagine a bow being tensed before the shot.

Upper and lower limb power capacity (acceleratory & deceleratory) are trained in a contextual manner.