Latest news with #ChristianPetracca
Daily Mail
23-07-2025
- Sport
- Daily Mail
Christian Petracca is one of Australia's fittest footy players - here's how you can use the AFL superstar's training secrets to reach your goals
Melbourne Demons star Christian Petracca is one of the most complete players in the AFL - explosive, consistent, and elite in high-pressure moments. But none of that happens by accident. His training regime blends physical intensity with recovery, mental fitness and nutrition, and he's built it through trial, error and commitment. The best part? Much of his approach can be copied by everyday athletes, weekend warriors and gym regulars. Petracca's schedule is mapped around his game day. If he plays on a Saturday, his training week looks like this: Monday: Recovery: Sauna, light mobility work, yoga or Pilates at home. Tuesday: Lower-body strength session and touch skills: Stationary drills to sharpen decision-making, followed by gym. Wednesday: Rest or light session: Optional yoga, reformer Pilates at home, or shooting drills. Thursday: Main training session: Covers 6–7km of game-style running, stoppage drills, full-contact ball work. Friday: Captain's run/light training and mental prep: Brief tactical work, goal-kicking, then mindset reset. Saturday: Game day. Sunday: Active recovery: Sauna, stretching, family time, cooking nutritious meals. How to replicate it: If you play social sport on the weekend, build your week around it. Add: One main workout (full-body or skills based) Two strength sessions (legs and upper body) Daily recovery habits (see below) A rest day or active mobility session Skill Focus: Get Specific and Repetitive Petracca zeroes in on skills he wants to master. For example, it could be goal kicking, inside-50 delivery and stoppage sharpness. He works closely with coaches and teammates like Max Gawn to simulate game flow. He doesn't wait for team sessions - on off days, he meets with an assistant coach for technical kicking drills, snap shots and pressure simulations. How to replicate it: Pick two weak points in your game or workout. Whether it's passing, kicking, footwork or acceleration, isolate and work on them deliberately 2–3 times a week for 15–20 minutes. Less volume, more precision. The mental game: Training your brain like a muscle Petracca says footy is '90 per cent mental' and it shows in his preparation. He writes in his journal daily, listing things he's grateful for. He uses meditation and visualisation to reduce anxiety and boost clarity. He sees a psychologist regularly through the AFL Players Association. He watches film and breaks down decision-making patterns. He credits this work for increased composure, confidence, and self-awareness on the field. How to replicate it: Download a mindfulness app like Headspace or Smiling Mind. Start a daily five-minute journal: one goal, one win, one challenge. Watch back footage of your games or training sessions - reflect without judgment. Talk to a mental coach or psychologist if possible - it's performance work, not therapy. Body maintenance: Rest smarter, not just harder Whether playing elite footy or training casually, building a repeatable weekly plan is the foundation for long-term success Petracca has learned not to over-train, a mistake he made early in his career. Now he listens to his knees, his hamstrings, and monitors his sleep quality. If he's sore, he rests. If he's energised, he pushes. Recovery tools he uses: Infrared sauna sessions at home (aids circulation and recovery). Pilates reformer (for strength and mobility). Yoga studio visits (for breathwork and stretching). Nightly 15-minute stretch routines. Deep tissue massage and physio access. How to replicate it: Pick two to three nightly stretches (hip flexors, glutes, calves) - hold each for 60 seconds. Take one hot-cold contrast shower or bath weekly if you don't have a sauna. Schedule your training around how your body feels, not just what your plan says. The three pillars of recovery Hydration, nutrition and sleep are non-negotiable for Petracca, who follows a daily routine for rest and recovery Petracca's rule is simple: nail sleep, hydration and nutrition every single day. Sleep: Goes to bed and wakes up at the same time every day. Avoids screen time before bed. Sleeps eight to nine hours per night. Hydration: Starts each day with water and electrolytes. Sips water throughout training sessions. Rehydrates after sauna, gym, or cardio. Nutrition: High-carb, high-protein focus - essential for endurance athletes. Cooks most meals at home - Italian roots dovetail with his performance focus. Avoids fad diets - performance over aesthetics. Shares simple, balanced meals via social media, often featuring lean meat, vegetables, olive oil and rice. How to replicate it: Aim for at least 7.5 hours sleep in a cool, dark room. Drink 2.5 to three litres of water daily (more in summer or post-exercise). Build meals around this formula: protein + veggies + carbs + healthy fat. Pre-season grit and off-season reset The star midfielder uses infrared saunas, Pilates and stretching to stay mobile and reduce injury risk throughout the year During the pre-season, Petracca ramps up his regime with 10–12km track runs, plyometric sessions, and long gym days. But he also uses the off-season to mentally reset, often by going on holiday, before attending high-intensity camps to rebuild endurance. How to replicate it: Use breaks between exercise programs to reset, travel, and then rebuild your engine with cardio, mobility, and strength work. Don't coast, refresh. Routine builds greatness 'Build a strong routine that you're happy with and can stick to,' Petracca said. He credits his routine with turning him from a raw recruit into a genuine AFL superstar. Whether it's his diet, gym work, or mindfulness - the structure helps him stay consistent, even on tough days. Replicate it: Choose your wake/sleep time and stick to it. Train on the same three to four days each week. Plan your meals and rest ahead of time.
News.com.au
18-06-2025
- Sport
- News.com.au
Petracca injury investigation extended
AFL: The investigation into Christian Petracca injury suffered during the 2024 King's Birthday match is set to extend out longer than anticipated
Daily Mail
12-06-2025
- Sport
- Daily Mail
Melbourne Demons take a massive risk by handing Kysaiah Pickett a staggering $12MILLION contract until end of 2034 season
Melbourne will hope their latest long-term contract gamble pays off after re-signing star forward Kysaiah Pickett on a monster seven-year extension. Livewire Demons forward Pickett, already locked in for two more seasons, becomes the longest-contracted player in the AFL after rejecting the lure of a return to Western Australia to sign a deal that runs until the end of 2034. Pickett will be 33 by the end of his new contract, a deal reportedly worth $12million that echoes blockbuster contracts handed to premiership teammates Clayton Oliver and Christian Petracca in 2021. The 24-year-old is in career-best form, shooting to stardom this year as one of the most lethal small forwards in the competition. He leads 14th-placed Melbourne (5-8) with 21 goals after kicking three in their King's Birthday blockbuster against Collingwood. It was his five-goal haul against Fremantle in round six that helped spark the Demons after a dismal 0-5 start to the season. The length of the new deal is somewhat surprising, given Pickett has been open about struggling with homesickness since being drafted - and Melbourne would now have leverage if he seeks a move in the next few years. It is also eyebrow-raising given similarly lucrative, long-term deals with Oliver and Petracca have proved testing for both the players and club. Oliver signed a bumper seven-year extension until the end of 2030 off the back of Melbourne's historic 2021 premiership. The star midfielder has since only shown glimpses of the form that earned him four club best-and-fairest awards and three All-Australian nods as he continues to manage personal issues. Petracca re-committed in 2021, when he won the Norm Smith medal, to stay until the end of 2029 before suffering life-threatening injuries in the King's Birthday match last year. Frustrated with Melbourne around their standards and their management of his injury, Petracca wanted out and was keen to explore a move to a big Victorian club. Oliver himself met with Geelong officials and players to test interest in a trade last year. But both he and Petracca ultimately stayed. Pickett's contract extension means a significant chunk of Melbourne's salary cap will likely be tied up in those three players. The crafty forward had been at the centre of rampant trade speculation, given his family links to both Perth and Adelaide. Fremantle, where 2021 premiership teammate Luke Jackson plays, was reported as a potential destination. The support of former Demons player and club Indigenous project officer Matt Whelan helped Pickett come to his decision. 'He understands what it's like to be homesick, coming from Darwin,' Pickett said in a club-produced video. 'He's been here since I've come, and he's been very important. He's the main reason why I do feel comfortable in this space. 'He just let me do my own thing and come to a decision myself. 'It hasn't really sunk in that I'll be in Melbourne for the next nine years. 'It's crazy to think that someone from Quairading (in WA), with not much as a little kid growing up, that they'll be in AFL for so long.' Drafted with pick No.12 in 2019, Pickett has booted 182 goals from 116 games. Pickett's deal eclipses Fremantle's Hayden Young, who is signed until 2033. Gold Coast's Mac Andrew is on a five-year contract from 2025, which will be extended to 2034 if targets are met.
Yahoo
09-06-2025
- Sport
- Yahoo
Pies hold on in King's Birthday thriller against Dees
Collingwood held on for a tense one-point win over Melbourne in an epic finish to their King's Birthday blockbuster as Demons stars Max Gawn and Steven May clashed on the final siren. The Magpies led by 20 points in the third quarter but fell behind early in the last term, before Dan McStay kicked the final goal of an 11.6 (72) to 10.11 (71) victory at the MCG. Both sides had further chances to score but Gawn's snap at a boundary throw-in narrowly missed and a set shot by Koltyn Tholstrup fell short as the Demons fell agonisingly short. Melbourne captain Gawn's shanked kick from the back pocket with 30 seconds left fell in the lap of Collingwood's Will Hoskin-Elliott, and the Pies iced the game. Gawn and May were then involved in a heated conversation on the siren, with the captain pushing his teammate away. Almost a year to the day since last season's injury nightmare, Demons star Christian Petracca returned to the same stage with 26 disposals and five clearances. But it was some of Collingwood's stars who shone brightest as the ladder leaders made it five wins on the bounce and improved their record to 11-2 ahead of a mid-season bye. Jeremy Howe (26 disposals) was brilliant in defence, Josh Daicos (34) stood up in the middle and McStay kicked two important goals. Pendles' candy 🤝 McCreery's rocket #AFLDeesPies — AFL (@AFL) June 9, 2025 Nick Daicos kicked one goal from 19 disposals as he dealt with a tight tag from rebadged Melbourne winger Ed Langdon. The Demons (5-8) had their chances as Bayley Fritsch and Kysaiah Pickett kicked three goals each. Pickett put Melbourne in front briefly in the final quarter and Clayton Oliver (30 disposals, nine clearances) worked hard. The Demons dominated centre clearances (16-7) and overall clearances (39-29), and had a 54-45 advantage in forward entries, but couldn't make it count. Langdon wore Daicos like a glove from the outset and their tussle was central to multiple spotfires throughout a tight first half. Two Pickett goals bookended three straight Collingwood majors in the second quarter, his first a fortuitous hack off the deck from 45 metres. But the Demons managed just 2.4 for the term - to Collingwood's 4.0 - despite dominating the inside-50 count (21-9). The Magpies, who enjoyed an 18-11 advantage in free kicks in the first half, led by eight points at the main break after Tim Membrey slotted a set shot on the siren. Fritsch twice trimmed the margin to a solitary point with brilliant snaps in the final term, either side of a Nick Daicos goal on the end of a 50m penalty. And Pickett put Melbourne in front with another snap before McStay sent the Magpies ahead for the last time. Collingwood's victory extended their recent dominance of Melbourne to 11 wins in 13 meetings.
Yahoo
01-06-2025
- General
- Yahoo
Demons wasteful as Butler fires in Saints' upset win
Dan Butler has booted four goals in his first game of the AFL season to play a crucial role in St Kilda's 28-point upset of a woefully inaccurate Melbourne in Alice Springs. Butler, who has overcome an achilles concern, was the most prolific forward in the Saints' 14.7 (91) to 7.21 (63) victory at Traeger Park on Sunday. Ross Lyon's men banked just their second win in eight weeks, snapping a three-match losing streak and matching Melbourne with a 5-7 record. The Demons failed to put enough pressure on their opponents and kicked themselves out of the contest, scoring 1.12 to the Saints' 5.3 in the second half. Butler found the gap for his fourth!#AFLDeesSaints — AFL (@AFL) June 1, 2025 Butler nailed three first-half goals and St Kilda kicked six of the first seven to open up a 31-point lead before quarter-time, laying the groundwork for their victory. Nasaiah Wanganeen-Milera (29 disposals), Jack Sinclair (25), Callum Wilkie (31) and captain Jack Steele (23) were all influential. Marcus Windhager (28 touches) and Zak Jones (20) also got busy while keeping tabs on Demons stars Kysaiah Pickett (12) and Clayton Oliver (16) respectively. Melbourne, who were always playing catch-up, were well-served by Christian Petracca (22 disposals) and Judd McVee (20), while Steven May (21) fought hard to repel the Saints' attacking raids. Nasiah Wanganeen-Milera came from the ground following this incident.#AFLDeesSaints — AFL (@AFL) June 1, 2025 Isaac Keeler (three goals) was dangerous with two early majors for the Saints but their hot 6.2 to 2.2 first quarter was tempered by the loss of Mattaes Phillipou to a calf injury. The Saints were also without star playmaker Wanganeen-Milera for most of the second term after a high bump from Aidan Johnson. Johnson, a mature-age draftee, has already been suspended this season and faces further scrutiny for his latest indiscretion. He could have been facing a lengthy ban, but Wanganeen-Milera returned to the action after passing a concussion test. Oliver and Jones niggled each other at stoppages, as did Pickett and Windhager, in a fiery first half. Petracca stood up with two goals in the second term and the Demons cut the margin to 13 points, despite kicking a wasteful 4.7 to 3.2 for the quarter. Again the Dees failed to get bang for buck in the third term, winning the territory battle but failing to make it count on the scoreboard. Butler's fourth goal gave the Saints a 17-point buffer at the final change and it was enough to keep Melbourne at bay.
