Dan Baker is ready to take a leading role for the Ospreys when the new GuinnessPRO12 season kicks-off after learning so much from his South African adventure with Wales this summer.
The 22-year-old powerhouse set up Cory Allen's opening try in the 34-12 victory over the Eastern Province Kings and made the bench for the second Test with the Springboks. And despite the heartbreak of Wales' 31-30 defeat, Baker reckons he will be better equipped to take the Guinness PRO12 by storm this season.
He said: "Just being able to sit on the bench and watch people like Victor Matfield and Bakkies Botha, who I've been watching play since I was a kid, was amazing.
"I'll do my best to improve this season, I've had the great experience of going on tour with Wales to South Africa and I'm ready to crack on. I learned every day, it was great to be involved with the whole squad."
The Ospreys missed out on the PRO12 playoffs after they were pipped to fourth place by Ulster. But Baker reckons the new-look region can fight for glory with their crop of local talent.
He added: "People can write us off but we know how hard we've trained and hopefully we can show that when the season kicks-off and hopefully we'll be successful.
"Most of the squad is made up of local boys and that's what the Ospreys strive to do and it's finally happened. It's good to be playing with boys I've grown up playing rugby with and against."
The Newport Gwent Dragons and Taulupe Faletau lie in wait for the Ospreys in the second round of PRO12 matches.
The Wales No.8 kept Baker out of the national team this summer, but he is determined to make him work hard for his starting berth.
He said: "Toby plays well every time he goes out on the pitch. He always stands up for the big occasion and performs. He's always going to be in the Wales fold and I've got a battle on my hands to get in the squad."
WRU TV were on hand at the launch of a major new commercial deal with WRU and Mercedes-Benz South Wales (part of the Sinclair Group), which sees the family company become an official supplier to the Welsh Rugby Union
On the back of the recent Women's Rugby World Cup, the WRU has launched a revitalised Women's and Girls domestic seasonal structure, and the future is looking bright.
Go to www.wru.co.uk/tryourgame for more information
Roger Lewis talks to WRU TV at the announcement of a new £60 million Rugby Services Agreement (RSA) which provides a new and positive contractual relationship between the WRU and its four Regions for the next six years has been agreed.
The Welsh Rugby Union has announced a major new sponsorship deal with Gullivers Sports Travel which will make the UK's leading, and longest established, multi-sport tour operator, an Official Supplier for the rest of the decade.
Having taken part in seven World Cups as a player and coach, Liza Burgess hopes to go out in style this afternoon when Wales take on Australia in the Play-off for seventh and eighth place in the Women's Rugby World Cup in Paris.
WRU Head of Rugby Josh Lewsey met with volunteers across the game earlier this week, championing their role in the sport. He was joined by Wales captain Sam Warburton for part of the day as volunteers took part in a 'Try Out' event for the 2015 Rugby World Cup
Wales Women may not have got the results they wanted recently on the field, but off it they have made massive strides in strength and conditioning - and that is in no small part due to S&C coach Sam Dodge.
Scarlets skipper Ken Owens said his players have "taken it on the chin" from the coaches in the wake of last weekend's six-try defeat in Dublin and are ready to made amends against Benetton Treviso on Saturday night.
The Welsh Rugby Union, in conjunction with Sport Wales, is sending out an open invitation for talented sportswomen to attend a Talent Identification event at the WRU's National Centre of Excellence on Saturday, September 27. (8.30am-4.30pm)
It is the end of an era in Welsh rugby as Liza Burgess ends almost 30 years involved with Wales Women, on this week's Principality Welsh Rugby Union Podcast. We also hear what back Robyn Wilkins about what made her take up rugby. Gwyn Morris talks about getting the Principality Premiership referee of the year award, while we hear from director of rugby Mark Hammett at the Blues, Ospreys coach Steve Tandy and Dragons back Hallam Amos about the new season.