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the stance, core, balance and movement basics (footwork included) is part of your foundation... the punches and kicks are on top of that and limited to that imo...
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I just have to repeat myself as regards this.

I've been focusing on this almost entirely - not neglecting other things such as power - but when the focus is on movement/balance/stance/position, everything has a 100% improvement and the more I focus on movement the better it becomes, the better my training.

I used to have problems finishing 5 rounds on pads - I'd feel half dead after.
With the focus now on movement, I can work harder, more productive, more powerful, more fluid and efficient - and conserve energy most effectively - not to mention the benefits in sparring.

It's the kind of thing I curse myself for not discovering sooner, but it's great to know it now anyway.

Applying movement across the board - when running, with the running technique, hitting the bag, skipping, lifting weights - just focusing on movement and bearing in mind the end result your hoping to achieve; that is, movement relative to fight movement.

I had a day off yesterday. Trained in the morning for two hours, and the evening for four hours - all productive - not killing myself when I know I'm tired, like I used to; but the focus on movement, meaning more efficient energy usage, means I can go alot longer.
As I said, I usually struggle to finish a session - one hour in morning and one in evening and I'm usually dead.

So very happydays!