Assuming this is a no check league, my first advice would be "don't be afraid to take penalties". Whether it's standing a guy up on the rush, or clearing pucks and bodies from the front of the net, these are situations important enough to not worry about checking, interference, or accidental trips. Chances are a rec team isn't going to be deadly efficient with their PP.
Work on your backwards cross overs.(be light on your toes, engage your hips, and then dig in to build up some momentum) You can use the backwards cross overs to modulate your speed as you leave the o-zone and move back through the neutral zone as you face the rush.
As the rush hits the red line, posture your body and extend your stick in a way that makes the puck carrier feel as though entering the zone through the center of the ice won't be an option.
Assuming your right shot on rd, as the carrier approaches the blue line, retract your left hand and don't reach for the poke check, conceal it by keeping your left hand on/near your left hip, if he takes the bait thinking your arm is still extended and he has room to move it inside extend your stick and gently veer your hips towards the middle, he will most likely mishandle the puck and/or run into you.
If he stays to the outside, extend your left arm again to take away the inside/cut back as he moves inbetween the blue line and circle top, and press your angle advantage until he is forced to run into you, or you and the side wall around the top of the circle or hashmark.
If your free hand is on the inside(RH on LD) use your stick hand more liberally and angled like you could push down with you left hand and lay it ontop of his stick, if he tries to get around to the outside either push further down on your left hand and veer your hip to stick your butt out like you're an extension of the sidewall at a 90degree angle, or come up with a left hand punch to the chest. Always keep your inside free arm cocked and ready to punch him in his chest if he tries to cut inside.
You can also threaten with that right hand punch, and as you see him gather to go outside instead, that's the time to pivot and skate forwards beside him and run him into the wall, lift his stick and skate away with the puck, or skate with him until his going around behind the net.
Don't be anxious to make a move, be calm and inviting. He's welcome to skate over the blue line, he's welcome to skate anywhere but into the middle. Every second that passes his angles and options are decreasing.
Bend at the knees not the waist. You should be able to throw your free hand fully extended with you palm facing the attacker without losing your balance forward.
Practice your on guard stance off the ice, knees bent, back straight, left hand down beside your hip and out for the poke, and right hand palm facing out a foot from the center of your chest and fully extended as your punching hand.
The other 9 players on the ice are a bunch of idiots trying to do to much. You're out there to observe and babysit them. Keep your mind clear and watch the play develop, and when the action comes your way the odds will be in your favor as you set up your angles.
If you do get beat, and the goalie makes the save, then that's just as good as you breaking up the play. If you get beat for a goal, tip your cap instead of anylysing, you're in it for the long haul and are worried about angles and odds, not being the most impressive skater out there.
On offense you're still just observing, and everything that comes your way you're making the decision whether to recycle(collect and dump the puck back into the corner) or bail and transition back, this will be your one and only chance to pick up speed with forward skating if you want, you can sprint back to the red line and then pivot to face the play.
If you get a chance to take a shot, don't envision beating the goalie with it, envision giving him something tough to handle, that'll end up sitting pretty for one of the forwards to bang home.
Try to develop a communicative relationship with your center in the o-zone. If he's in a position to take your spot on the blueline while you pinch down to the hashmark to recycle the puck again, there is no risk there and you should go for it. Otherwise screw pinching, just collect garbage and recycle it. Only pinch on loose pucks or players standing still. If they are breaking out with control and skating, retreat.