SKIPPER Matthew Wilson is confident that Dunfermline are in "good shape" for the start of the season as they prepare to return to rugby's national leagues.

The McKane Park side's first XV kick off their National League Division Four campaign at North Berwick on Saturday, marking a first match for the club outwith regional league level in eight years.

Wilson and his team-mates produced a stunning season to win the Caledonia Region League, Division One title last term, and their build-up for the step-up has included fitness sessions at the beach, in Dunfermline public park, and with Crossfit Fife.

He believes that a change of scenery, as well as the hard work that went with it, will benefit the team for the season ahead, as will friendly matches they have played, but is eager for the real stuff to begin.

"They've definitely pushed us hard this pre-season," he told Press Sport this week.

"Last year was about Gav (Gavin Emerson, head coach) getting his plans in place, and everyone knows the drill with him now. This year has definitely been getting us fit enough and strong enough to play at the next level.

"All the training's gone well through July, and then into the games, across the ones and twos. Some weekends has been a mixed squad.

"We've got some decent results on the board but, when the results haven't gone our way, we've seen some decent rugby as well, stuff that we want to see. There's been clear improvements week to week.

"We started off, our first game back after three or four months, quite rusty, but by not the weekend there, but the one before, against Allan Glen's, a team in the league above us, we pushed them to a draw. We showed some really good improvements in that game.

"It's definitely getting there. The guys are looking fitter and stronger, and the shape and style of play is really coming in. When that comes into game play, we look undefendable, but it's getting that consistently to our full 80 minutes.

"We're looking forward to it.

"We're seeing the improvements and the results will come because we are improving. We're definitely in good shape for going into competitive fixtures now."

Wilson continued: "The Allan Glen's game is probably as close as it's felt to getting out there and real rugby, because they're the league above us.

"We're definitely keen to get into competitive rugby now where results matter. I think everyone's excited for that.

"North Berwick's a bit of an unknown. I don't think I've ever played them at any age group. I don't think I've ever even been to North Berwick!

"It's a bit of an unknown for me, and I'm sure it is for some of the other guys as well, but it's not really making it too much about the other teams we're going to play. It's about focusing on us and knowing what we can do.

"If we go out there and play to the way we can play, I don't think any team is going to be too stressful for us. We know what we can do.

"When we've got out on a good surface so far this year we've managed to find space on the width. We've got a number of very fast lads and that's our strength.

"We've got some big lads, but we're not a massive team, so going through the middle and trying to batter a team isn't going to be for us.

"Trying to find the width, find the space, is where we succeed the best. Hopefully it is a good pitch across there, we can find some space, and get some good scores in."