Gowling moved to Gillingham from Carlisle in 2009

Gillingham defender Josh Gowling has said he believes the side can make an instant return to League One after their relegation last season.

Andy Hessenthaler took over from previous Gills boss Mark Stimson after the club went down in 2009/10.

Gowling told BBC Radio Kent:"We've got a manager who knows the division and plenty of players who have already won promotion from League Two.

"We know what it takes to right the wrongs from last year."

The 25-year-old added: "The gaffer works us hard and he expects the best from each player. That's every day in training, if you don't give it everything, you're going to be in trouble and do extra running.

"He brings the best out of us. Everybody's training well and feeling well, and when the season starts we'll already be in form."

Gillingham start their 2010/11 season at home to Cheltenham, but having not won an away game in the league last term, Gowling said the players are anxious to win at his former team Hereford a week later.

"I feel sorry for them, I really do, they could well get a hiding," he joked.

"It's going to be different, we were probably a bit gung-ho last year, we'll be more organised away from home this time.

"The changing room's completely different now. We're together, we're strong, and we know we're going to achieve something."

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