WHILE debate rages over the merits of a lower interchange cap ahead of the 2016 season, you can't wipe the smile off the face of Gold Coast ruckman Tom Nicholls.

Like most ruckmen, Nicholls thrives on being the main man and the more time he gets on the field, the better he plays as far as he's concerned.

That's why Nicholls couldn't stop grinning when the AFL announced the abolition of the sub rule and the reduction of interchanges from 120 to 90.

"We'll have to stay out there longer," he said on Thursday.

"You love playing footy, so for me it's more minutes and I'm happy for that.

"It's better being out there than being on the bench."

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The interchange reduction means rucks may have to bolster their endurance to play a larger chunk of the four quarters, but that's fine with the 23-year-old.

Coming off the best season of his career, Nicholls has recovered from a knee injury that forced him to miss the final three games of last season.

He will start with the rest of the five-year-plus players next Monday under new conditioning mentor Justin Cordy, and cannot wait.

"The body's feeling really good, the knee's back to 100 per cent," Nicholls said.

"I've been running, doing all my program, so I'm looking forward to it.

"It gives you a lot of confidence going into pre-season. For me I'll be looking to improve my game and not resting on my laurels."

Nicholls played 15 games in 2015 - doubling the tally he'd played from the previous four seasons – stamping himself as the club's clear No.1 option.

Despite the departure of fellow inaugural Suns Zac Smith, Charlie Dixon and Harley Bennell in the off-season, Nicholls believes the club can improve on last season's disastrous 16^th-placed finish.

"We've lost a bit of talent with Charlie and Harley, but we've gained some with Matt Rosa, Dan Currie and Jarrad Grant, so I think that'll help our team with their versatility and the specific roles they play," he said

"With the new conditioning staff on board … all the young players are raving about them, which is a really good sign.

"I think we can take our fitness to another level and Rocket (Rodney Eade's) game-plan to another level."