STEWART DOWNING'S bruises from a memorable England debut have made the Middlesbrough winger realise a gruelling gym programme could be key to more success on the international stage.

Downing's first cap for his country may have lasted only half an hour, but it arrived at a cost as he was left with a sore ankle from a crunching challenge by Holland midfielder Mark van Bommel.

The Boro star hopes to be fit for tomorrow's trip to Bolton Wanderers, when he will be trying to help Steve McClaren's men preserve their place in the top six.

Downing feared his England bow was going to be cut short after being on the wrong end of the van Bommel tackle, but he saw out the remaining minutes of his maiden appearance for Sven-Goran Eriksson's side.

Now the 20-year-old, having spent the early part of the week with Eriksson's squad, believes he knows exactly what is required to keep his place alongside David Beckham and Steven Gerrard - more strength.

Downing's form in the Premiership was deservedly rewarded with his call-up by Eriksson, but the young left midfielder said: "I have learnt that I have to be a bit sharper, fitter and stronger. The step up is a big one.

"The pace is fast and furious and the physical presence was a lot different to what I have been used to. That's something I have to work on.

"I did get a kick and I think it was his way of saying welcome to international football Stewart."

Despite speculation suggesting Downing would be given at least half of the friendly with the Dutch, he was forced to wait until just after an hour had passed before being introduced.

As he looked back at the moment he took his tracksuit off in preparation to replace Shaun Wright-Phillips, he drew parallels with his first appearance for Middlesbrough at Ipswich in April 2002.

"There were similar feelings to when I made my Middlesbrough debut," said Downing, who has represented the national team since youth level.

"But the atmosphere was more electric on Wednesday night. I was only 17 then and I'm 20 now. The pace is a lot quicker.

"I thought I did OK. I had a look about while I was on the line and the atmosphere was terrific. I tried to play my normal game. I had a couple of chances to put crosses over and I really enjoyed it."

Eriksson's decision not to give both Downing and striker Andrew Johnson a longer spell to impress on their first appearance was a strange one - and the head coach has been criticised from all quarters for that.

The duo's introduction was questioned even more because the Crystal Palace man was asked to make a name for himself on the right flank instead of his preferred role through the middle.

But Downing insists he got longer on the pitch than he expected and he hopes he will be reconsidered for the World Cup qualifier against Northern Ireland at Old Trafford on March 26.

"I did not think I would get very long. I thought I might get about ten or 15 minutes so I was pleased to get half an hour. That showed that the manager had a bit of confidence in me, which is nice," said Downing, who was brought up on Middlesbrough's Pallister Park estate.

"The chance to go down and train with the coaching staff, Steven Gerrard, David Beckham and the rest of the lads was great for me. Hopefully it will be the first of many and it has given me the confidence to keep going.

"There was speculation about me getting into the team but I tried not to let it affect me. Sven told me I was going to get on at some point. I found out before the game that I was going to get on, I knew I wasn't going to start. I was ready to come on at half-time, or just after, and I did.

"Both me and Andy Johnson were desperate to get on. I was standing on the line for a while waiting for the ball to go out of play and all I could think about was 'I want more of this'.

"If I keep playing well for Middlesbrough in the big games that we have coming up then hopefully I can give Sven a bit of a problem.

"It's hard for me not to look at the left side and think I can do a job there. I am left-footed and there's not many of us about. I know I can do a job."

Despite suffering the knock at Villa Park, Downing should be fine to play at the Reebok Stadium for Middlesbrough tomorrow evening.

And he should be joined in the starting line-up by defender Chris Riggott and Jimmy Floyd Hasselbaink, while Szilard Nemeth is likely to be on the bench.

Hasselbaink had to miss last Saturday's win over Blackburn at the Riverside Stadium with flu, while Riggott has been out for five weeks with a hamstring problem.