England striker Jermaine Defoe has hailed the experienced gained by the national team's recent visit to the Royal Marines bootcamp.

Defore, who admitted that exercise as a perfect team-bonding experience, said that completing the 'sheep dip' in front of his teammates was like taking a penalty.

"It's the sort of pressure when you're in a penalty shootout and the lads are waiting for you to step up," he said.

"Going forward it helps you, brings you closer together. You know you've got your team-mates who will help you."

"It was the perfect thing to do if you want team-bonding.

"No phones, doing everything together, the whole experience was so unique, camping out with rations."