Cornerstones of Phsyical Preparation

What's are cornerstones and why should every coach have their own set?

noun: cornerstone; plural noun: cornerstones; noun: corner-stone; plural noun: corner-stone an important quality or feature on which a particular thing depends or is based.

A cornerstone (or foundation stone) is concept that can be traced back to the early days of construction when the first stone set in the construction of a foundation was called the cornerstone. It was important because all other stones would be set in reference to this stone, thus determining the position of the entire structure. If the cornerstone was wonky - the rest of your structure was going to be wonky!  

During the past 17 years I've condensed my cornerstones of physical preparation down to five key elements. If an athlete or team wants to work with me this is what they can expect from my programmes.

Quality - Develop fundamental movement skills that focus on quality of movement before quantity.

Functional - The level of functionality is related to the performance outcome that you are coaching.

Efficient - Develop programmes and training sessions that use the minimum 'dose' but deliver the maximum 'effect'.

Continuity - Planned variations are essential to elicit adaptations, develop programmes with both short and long term aims in mind.

Recovery - Recovery and regeneration is a fundamental component of an integrated performance training programme.

What are your cornerstones?