THE GAME DAY PLAYBOOK
A comprehensive course on how to master your physical preparation, fuel your performance and recover like a professional.
THE COMPLETE GAME DAY course developed BY A 200+ GAME AFL ATHLETE
Christian Petracca has played over 200 AFL games, been awarded 4 x All Australian blazers and is a premiership player and Norm Smith medallist. He has spent 11 seasons at the elite level refining what it takes to show up ready, every single week.
This is a complete course that breaks down everything you need to be game-day ready. You might train hard during the week but if you're not priming your body in the right way before the game, fuelling and hydrating properly and recovering in the 24-48 hours after the final siren, you are leaving potential on the table.
This is the course that changes everything.
Introduction: Welcome & My Athlete Journey
A welcome from Christian, including his injury setbacks, what he has learned over 11 seasons, and why he created this playbook.
- Welcome and introduction
- Christian's athlete journey
- How to use the playbook
- A note on adapting the system to your body
- Christian's athlete journey
- How to use the playbook
- A note on adapting the system to your body
Section 1: Pre-Game Preparation
How to physically prepare your body from the moment you wake up to the minute you run out onto the ground.
- Full game day morning routine — from wake-up through to leaving for the game
- Dynamic stretching routine with video walkthrough
- Pool, spa, beach and dry land mobility options with video walkthroughs
- Foam rolling guide with video walkthrough
- Glute and hip activation routine with video walkthrough
- On-ground warm-up with video walkthrough
- Mental preparation
- Dynamic stretching routine with video walkthrough
- Pool, spa, beach and dry land mobility options with video walkthroughs
- Foam rolling guide with video walkthrough
- Glute and hip activation routine with video walkthrough
- On-ground warm-up with video walkthrough
- Mental preparation
Section 2: Game Day Fuelling
What to eat and when, tailored to your specific kick-off time.
- Game Day Fuelling Calculator — personalise your carb, protein, fat and calorie targets
- Meal plans for four kick-off windows: Early Morning (8-9am), Early Afternoon (12-2pm), Mid-Afternoon (3-5pm), Evening (6-8pm)
- Breakfast, pre-game meals, hydration and optional primer
- In-game fuelling: quarter time, half-time and three-quarter time
- Recovery meal options - homemade and takeaway
- Dinner and light snack guidance
- BONUS: Printable full day eating plans for all game times
- Meal plans for four kick-off windows: Early Morning (8-9am), Early Afternoon (12-2pm), Mid-Afternoon (3-5pm), Evening (6-8pm)
- Breakfast, pre-game meals, hydration and optional primer
- In-game fuelling: quarter time, half-time and three-quarter time
- Recovery meal options - homemade and takeaway
- Dinner and light snack guidance
- BONUS: Printable full day eating plans for all game times
Section 3: Post-Game Physical Recovery
How to recover in the 24-48 hours after a game using a symptom-based approach.
- Immediate post-game protocol: ice bath, static stretching, foam rolling or massage
- Symptom-based 24-48 hour recovery guide: heavy legs, soreness, stress and anxiety, poor sleep
- Recovery method comparison tables — duration and how to do it
- The Three non-negotiables: sleep, nutrition, hydration
- Weekly recovery timeline: Day 1 to Day 2 to Day 3+
- When to seek professional help
- BONUS: Printable recovery protocol checklist
- Symptom-based 24-48 hour recovery guide: heavy legs, soreness, stress and anxiety, poor sleep
- Recovery method comparison tables — duration and how to do it
- The Three non-negotiables: sleep, nutrition, hydration
- Weekly recovery timeline: Day 1 to Day 2 to Day 3+
- When to seek professional help
- BONUS: Printable recovery protocol checklist
Athlete-backed, nutritionist-certified meal plans.
4 meal plans tailored to different game start times so you know what to eat and when, no matter when you play.
The pre-game preparation formula behind 200+ AFL games.
With over 200 games played and counting, Christian has developed a game day formula that keeps him feeling sharp, primed and ready from the first bounce to the final siren.
A recovery protocol built to keep your body resilient.
Developed through years of training at world-leading performance centres, this symptom-based recovery system is designed to get you back on the field faster and performing at your best - week after week, season after season.
THE GAME DAY Playbook IS BUILT FOR SOMEONE WHO...
Plays AFL and is part of a weekly competition
Whether you're 14 or 40, just starting out or a seasoned veteran, this playbook will help you perform better when it counts.
Is guessing what to eat
You know nutrition matters, but you have no idea what to eat or when - so you either overeat and feel sluggish, or under-fuel and run out of energy.
Thinks warming-up starts at the ground
You rock up, do a few stretches and some kicks, and hope your body finds its rhythm.
Doesn't have a recovery system
Ice bath? Foam rolling? You know you should probably be doing these things but without a clear protocol, you end up sitting on the couch waiting to feel better.
Feels drained by mid-season
Soreness builds up, training suffers, and by mid-season you're carrying fatigue from one game into the next.
The Course WILL SHOW YOU HOW TO:
Arrive at the venue already warm, activated and ready — not still waking up in the first quarter.
Know what to eat and when, based on your specific kick-off time.
Fuel and hydrate throughout the game so your energy and decision-making holds up when it matters most.
Listen to your body after the final siren and follow a recovery protocol to back it up next week.
ACCESS THE PLAYBOOK CHRISTIAN PETRACCA USES ON GAME DAY
Everything you need to show up ready on game day. One course. Instant access.
$147
One-time payment.
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Works on any device
Built by a 200+ game AFL professional
Frequently Asked Questions
What sport is this course designed for?
The Game Day Playbook was created from my experience as an AFL athlete, but the principles — fuelling, physical preparation and recovery — apply to any athlete competing in games of similar duration and intensity.
Do I need to follow the plans exactly, or can I adapt them?
Adapt them. Every athlete's body responds differently. The Game Day Calculator at the start of 'Section 2 Game Day Fuelling' helps you dial in your personal targets, and all the meal plans are designed to be flexible around your preferences and kick-off time.
I'm not an elite athlete — is this still relevant for me?
Absolutely. The principles in this playbook are the same whether you're playing at elite level or in a local weekend competition. I designed this for athletes at all levels who want to get more out of their performance on game day.
How do I access the playbook after purchase?
You'll receive instant access via Podia immediately after purchase. It works on any device - phone, tablet or desktop.
Does the playbook include how-to videos?
Yes. The pre-game preparation section includes video walkthroughs of my dynamic stretching routine, pool mobility session, foam rolling routine, glute and hip activation exercises and my on-field warm up so you can watch and follow along rather than working from written instructions alone.
What if I have food allergies or intolerances?
All meal plans include a range of options and are built to be flexible. If you have specific allergies or intolerances, please read each recipe carefully and adjust accordingly, or seek professional advice if you're uncertain.