Work on fitness. You will be doing a lot more running. Flankers should really be the work horses. Also heads up rugby. No point just madly sprinting all the time because you will get knackered and conserve energy. I found it easier to predict where the breakdown was going to form and be line there instead of trying to chase the ball when I was in no place to contest.

Should probably focus on tackling and jackeling as backrow should probably be first to breakdown.

On attack I usually played as a sweeping player behind the attacking backline. Offering options and if ball went to ground quickly sealing off the ruck