Here’s a great medicine ball exercise that we utilize for training upper body explosiveness, power output and lead leg stability. We try and perform this at max effort, otherwise it would just be considered a warm-up and prep work movement (which is fine if that’s your goal).
In our programming, we either perform it at the start of our workout, to get the nervous system fired up as we are fresh off our dynamic warm-up OR we pair it with an upper body exercises such as bench press, DB press, push-ups or isometric press hold.
2-3 sets of 3-8 reps at various % loads (under 12 lbs) can play an integral part in rate of force production. Give it a try!