Rose started in a game that saw England struggle for the most part, but a last-minute goal from Danny Welbeck secured a point for Stuart Pearce's side.
“It was tough physically and mentally, being involved in a game where you hardly touch the ball you have to use your head and when you do get the ball you have to use it wisely," he told FATV.
“Everyone knows that when you play Spain at whatever age-group they’ll have the majority of possession.
“I put in a good cross in the first half and Studge [Daniel Sturridge] was a bit unlucky not to get on the end of it. I think the defence was awesome and Kyle Walker was definitely man of the match. To not lose the match was a definite positive and we’ll take that into the next game.”
Rose thinks that the game against Ukraine will be a lot different, with England playing better football as a result of seeing more possession.
He added: “We’ve had a little look at them and the positive side is that they won’t keep the ball like Spain, so it’ll give some of us the chance to get on the ball and really express ourselves.
“I hope I’m in the team, but if not, whoever is in there, will be more than capable of winning us the game.
“Training has been of a great standard, when we were out in Spain for the training camp it was probably one of the best I’ve been involved in. It just keeps getting better and better and the team morale is great as well.
“A win [against Ukraine] is a must. Some people might say we were a little bit negative in how we set up on Sunday, but I think the gaffer will go a little bit more attacking. People will be able to express themselves a little bit more and we’ll definitely go out a try to win the game.”
Ukraine themselves need a result on Wednesday after losing to the Czech Republic on Sunday.