Dael Fry admits there’s a feeling of a promotion-worthy squad when he looks around the Middlesbrough dressing room.

Approaching 10 years since he made his Boro first-team debut in August 2015, the towering Teessider was on the fringes and made seven league appearances the last time Boro won promotion from the Championship to Premier League. Having since established himself as a regular, he’s never felt so confident in a Boro squad since that Aitor Karanka side.

For Fry, competition in his centre-back position epitomises that strength in depth that the 27-year-old believes is key to lasting the pace of the long Championship campaign as Michael Carrick aims to finally end Boro’s eight-year wait for top-flight football.

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“Competition brings the best out of people and it gives the manager a headache as well,” Fry said. “I was ill, then [Matt] Clarkey became ill, then Rav [Van den Berg] came in [to the team]. We have options there but that competition is healthy and that's what you need to be a promotion side.

“Including Darragh Lenihan, we have five, for me, top Championship centre-halves. Four of us have played a lot of Championship football then Rav is a young lad but he plays beyond his years. We have good competition.”

As well as such solid foundations at the back, Boro are also blessed with incredible options at the other end of the pitch. That was proven in a recent run of five games that saw Boro score an incredible 18 goals and follows a tougher start to the season where things weren’t clicking quite as much as Boro had hoped.

“Sometimes we’ll be in a game and it’s 0-0 and we’ll concede in the last minute and everyone is having a go at the defence saying that we can’t keep a clean sheet,” Fry noted. “Now, I’m not saying that we want to, but if we do concede, then I know that we have the firepower up top to go and score three or four.

“We are putting chances away now and tightening up at the back. And hopefully with them two coming together, we're in a good place.”

Speaking of being in a good place, Fry certainly is now. The academy graduate has just recently returned from a nine-month absence after what initially looked like a minor pelvic issue ended his season early last term. Aiming to be back for the start of this season, pre-season setbacks meant Fry had to wait until the end of November to make his first start in almost a year.

“I did a lot of work to get here and I feel great now,” the defender said. “I’m buzzing to be back. I missed it. When I was younger I was a bit quieter in the changing rooms but I came out of my shell and I love having craic with the lads in the dressing room.

“We have a really good group, even the young lads. Ben Doak is a really confident lad and everyone chips in with the banter. It was tough coming back after nine months out and I had butterflies and nerves before the game.

“But when you go out and play and make your first pass you’re just focused on the game. I'm delighted with where we're at. There's strength in depth across the pitch, and loads of competition for places.”

Fry will hope to regain his place in the Boro team on Saturday when they visit Plymouth Argyle. Boro will be favourites against Wayne Rooney’s side, who sit second bottom and are without a win in six.

But insisting they can’t underestimate their opponents, Fry said: “It's going to be a tough game. People might look at these teams and think they're near the bottom and struggling but these can be the hardest games because sometimes you take your foot off the gas. I've been there before where we've done that but we won't be doing that. Every game we play we're doing our best.”