Concerned about being "ragdolled" in the Jillaroos' most recent Test match against New Zealand, the Cameron Park 21-year-old sought out a solution.

Friends from her soccer-playing days provided a recommendation so Southwell started training at Gateshead's Urban Base Fitness (UBF).

The NRLW, NSW and Australia representative has already noticed the difference during 2020, targetting upper body strength and putting on a few extra kilograms but still managing to maintain her core fitness attributes.

A second-rower or lock, Southwell credited most of her improvements to this new program.

"It's definitely made a difference. Erin [strength and conditioning coach] has done a fantastic job," she said.

"I used to do crossfit and a few other things, but I needed to strengthen my upper body. I got ragdolled a bit playing in the middle, especially against New Zealand's big forward pack last year.

"So a few of the girls I used to play soccer with put me onto UBF and I jumped on board. I've only been training since March or April and I go three times a week.

"I used to be around 74 or 75 kilograms but now I flucuate between 77 and 79. I even hit 80 at one stage not long ago.

"So I've put on four or five kilograms but it's all pure muscle and I don't feel like I've lost anything speed or agility wise. I definitely feel bigger in my upper body and probably fitter overall."

The global coronavirus pandemic meant competition was delayed until July, however, Southwell appears to be peaking at the right time as she and her teammates at the Central Coast Roosters prepare for the NSW Women's Premiership semis.

The unbeaten Roosters had last weekend off as minor premiers and meet the Cronulla Sharks at Campbelltown Stadium on Saturday (3pm).

A spot in the September 27 decider at Parramatta's Bankwest Stadium, where Southwell played the World Cup 9's in October, is up for grabs.

She is one at least 10 players, including Isabelle Kelly, Alicia Martin, Bobbi Law, Mel Howard, Caitlan Johnston, Kylie Hilder, Tayla Predebon, Olivia Higgins and Claire Reed, who were part of last year's state-title campaign with now defunct CRL Newcastle.

Scone-based Yasmin Meakes, Upper Hunter product Brydie Parker and Novocastrian Britney Duff have joined the squad in 2020.

"A lot of the girls have been together for a while now," Southwell said. "That helps when it gets tough during finals."

NRLW is scheduled to run alongside the men's finals series, which kicks off at the start of next month.

However, official squads and fixtures have yet to be released for the third edition of the four-club competition.

COVID-19 restrictions are being considered, particularly quarantine periods for the Warriors and Broncos.

Southwell has played with both the Sydney Roosters (2019) and Dragons (2018).

A women's State of Origin clash has also been slated for November 13.

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