Getting back in shape and better at rugby?

I'm 5 foot 8 or 1 m 70 124 pounds or 55 kg. I'm 15 years old playing at school and at club level.

Now i want to be all over better- speed strength and explosiveness.

Also recently, i had my chest stamped on which stopped my trainings. now i need to get back in shape, theres still feel a bit of discomfort though in my chest.

ignoring that though, what are ways for me to get faster, stronger and bigger all for more impact? I bought protein powder too

I've been looking for a bit of a weights workout (the only thing not provided by my school and club) so do you know any exercises that i can do at home with dumbbells, a bench, a pullup bar and ankle weights. So that i could do these exercises as a workout, like how many sets, how many reps. I don't think i'm weak, since some exercises like sit ups, i can do again and again. Anyways thanks for any ideas for me to get stronger (upper body, legs, core stability) i haven't been able to find a well developed workout to follow.