Unable to run and confined to swimming laps at the pool, Daniel Pratt could be forgiven for becoming increasingly frustrated with his body.

But the experienced defender, who this year notched up his 100th game after ten seasons, is more motivated than ever to return stronger and fitter.

"I just had a hip operation. It should free up my back and hamstrings, which is what I had problems with last year. The club and the surgeon are pretty confident that it's really going to help me with my football," Pratt exclusively told kangaroos.com.au after putting pen to paper on a new one year deal.

"It was good the club was willing to offer me another year after two pretty average years due to injury and form.

"I'd love to get back to the form that I had between 2006 and 2008. If I'm playing well down back with Michael Firrito, Nathan Grima, Scott Thompson and Brady Rawlings it's going to make our backline very strong and the coach can just worry about the rest of the team and about getting our young midfield up and going."

The 27 year-old was out of favour in the early part of this season with new coach Brad Scott resisting calls to include him until he got his body right, but he says it only made him work harder.

"If you're not a hundred percent now you can't perform at your best. In saying that, I did think I got to a few points when I was up and running on top of the ground when I first came into the side and through the middle of the year. There was just a few hiccups towards the end."

Now, in what is usually the peak of a footballer's career, Pratt's first aim will be to shred weight in order to keep up with the speed of the game.

"I played at 92 or 93 kilos last year and I'm trying to get back to about 88 to 89. That would be nice, especially with the change of rules…I'm tipping that the back-line players won't be coming off much anymore so it's important that we get our weight and fitness right.

"I want to get some of the speed I had back. With the hip operation and dropping some weight it should really get me back to the speed I had to be able to compete with Eddie Betts, Stephen Milne, Liam Jurrah and those sort of guys who are lightning quick. If you can just keep with them for those first five or six metres with body contact it makes life a whole lot easier.”

While he's optimistic about a return to running nearing the end of the club's high-altitude camp in Utah, he admits he's got a long way to go.

"I've had to be very meticulous. I can't run for 12 weeks. It's been five and a half weeks so far.

"I've just started swimming again so I've pretty much been on the cabbage and water diet for the last four weeks trying to keep my weight and skin folds down, but it's all part of the job. You can't just kick back like you used to be able to.

"Steve Saunders (Director of Medical Services and Player Pathways) has dealt with a lot of guys with hip injuries and lower back and hamstrings, so it's probably a blessing that he's here for me. He's spent some time with me and it's been really positive so far."

And the competitive spirit among North's developing list only further ignites Pratt's desire.

"It's going to be tough for spots and it's always good to have some healthy competition.

"We've probably lacked some depth over the last five or six years but we've got some really good young guys coming through who can come in and play their role. They're definitely pushing us hard for spots."