Adam El-Abd has got the dossier, done his homework and rested and recovered after the Yeovil game.

But when he goes about his destructive duties against Carlisle tomorrow he admits the gameplan will come down to five words: "Don't let your man score."

That's the golden rule at set-pieces as the Seagulls chase a first League One clean sheet since October against the team with the worst away goals record in the division.

El-Abd admits the current schedule of games is a challenge, mentally as much as physically.

He left training yesterday with his file on what to expect from Carlisle and was already getting into matchday mode, just 48 hours after the draining defeat by Yeovil.

He said: "It's not just the physical side at this time of year, it takes a lot out of you mentally.

"Preparing yourself the day before a game is about getting your mind right, eating the right food, drinking the right things.

"The nerves when you are a younger side are inevitable. I think it takes a lot more out of you if you are a more inexperienced player.

"You lose a lot of nervous energy compared to an experienced pro."

He joked: "We get a report on the other side and we almost know the colour of the opposition's underwear, that's how much detail we go into.

"Having said that, it's not about them it's about us and how we impose ourselves on the game.

"You still take a close look at who you come up against directly. It's important you know all the tricks and reduce the risk of being caught unawares.

"You get your jobs at set pieces. The instructions are don't let your man score'."

El-Abd has been effective in a defensive midfield capacity of late but he could be used at rightback tomorrow in place of Andrew Whing, who is back at Coventry after his loan spell.

Other rightback options include Sam Rents, Kerry Mayo and Joel Lynch, who have all played there this season, Gary Hart or the untried Paul Hinshelwood.

Who gets the job could hinge on whether Adam Hinshelwood and/or Dean Hammond are fit to start the game.

Whichever way he plays it, boss Dean Wilkins will challenge Whing's replacement to make the role his own.

Wilkins said: "There are one or two players who can play there.

"You get setbacks but I always think one man's downfall is another man's opportunity."

Either way, Albion are glad to see El-Abd back from his much-publicised gashed calf as they tackle a gruelling schedule.

Like their their League One rivals, the Seagulls play their third game in eight days tomorrow.

Unlike most of their rivals, though, they follow it with three away trips in eight days, to Bournemouth, West Ham and Bristol City.

The only consolation is that, unlike Carlisle, they have not been sent to the far end of the country during the busy period.

"I just hope they're coming by coach," laughed El-Abd. "I don't know what people were thinking when they arranged that fixture but I'm not complaining."

Bad news Adam. Carlisle are flying south tomorrow.