This is usually a period in the mid to late teenage years when talented and committed athletes are placed in squads for more intensive preparation for future high performance. There are still many sporting federations lacking in the knowledge and manpower to fully service this transitional group. Any limitations accrued in the previous stages may not be addressed as some National Governing Bodies are not equipped to do so. With each athlete still being very adaptable this is a prime time to make up for the omissions of the past and vigorously seek out movement efficiency. Exercises contained in the 5in5 are suitable for inclusion in the warm-up; main training time and the warm-down.