Explosive power training helps to improve elite athletes' ability to generate power and strength. This is essential in sports that require fast burst of maximal effort, such as sprinting and jumping. The types of exercises used to build this power are movements that are require a maximum or near maximum power output from the athlete in a short amount of time. Explosive (speed and strength) exercises build athletic power and are more effective when combined with other types of training. Both cross-sectional and longitudinal data suggest that in order to maximize strength, power and speed of movement, a combination of heavy and light explosive exercise provides superior results than either training style alone.