The 26-year-old impressed in the final eight games of the season for the Saddlers after taking over from Liam Roberts, who lost his place due to injury.
Now, Rose has admitted he struggled to adjust to playing second fiddle to Roberts in his first season at Walsall and realised he had bulked up too much in the gym at the start of this campaign.
When asked what he has done personally to improve, Rose said: “For me it comes down to what I was doing off the pitch.
“I was too worried about weights in the gym and upper body. My game is very reactionary and short stuff and being quick around the ball.
“I think I lost a bit of that doing too much in the gym. That came from not playing and I didn’t know what to do. Throughout my time at academies I’ve always played so never did that much upper body wise. I didn’t know what to do as a number two in respect to that.
“I look back to when I was playing and I saw myself as a bit slimmer and nimble. This season I’ve focused more on that and it’s definitely helped me.”