IN AN ominous message to the rest of the competition, reigning competition best-and-fairest winner Emily Bates has spent the pre-season setting new PBs on the track.

"I just really wanted to focus on improving my running once again," Bates told womens.afl.

"Not sure if I'll cop a bit of attention this year, but if I do, I just wanted to make sure that they'll have to run with me."

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Emily Bates primed to take game to new high

Emily Bates discusses her preseason regime and hopes for the Lions in season 7

Off the back of a distinct focus on improving her fitness last preseason, Bates went on to average career-high disposals (21.3), tackles (7.1), clearances (5.6) and score involvements (3.3) as her Lions reached a preliminary final.

Choosing to do off-season running sessions with the best runners at the clubs - name-checking Lucinda Pullar, Natalie Grider and Orla O'Dwyer - and focusing on nutrition has led Bates to shave 30 seconds off her 2km time trial ahead of season seven.

"I think the bigger changes for me have been nutrition. I think I put a lot of focus now in what I'm eating. I'm really fuelling for every single session," Bates said.

The star also makes note that the recent 94 per cent pay rise means athletes across the competition now have more time to spend on "things that just give you that one per cent edge in terms of performance".

Alongside this has been the short turnaround between seasons, meaning capitalising on every session to make up for limited time.

"I've found this preseason has been much more intense because we haven't had to have the same amount of volume. Because a lot of girls haven't lost (fitness) with the short turnaround," Bates said.

"Lots of seeing stars, we've been absolutely flogged, but we're all feeling good. Ready for round one."

But above all Bates just wants to keep providing her team with her own hard-nosed style of footy.

"I just want to play the football, that I naturally do anyway, and it's just being aggressive, competitive...I just want to obviously play my role for the team. I think knowing that I've come back fit, strong, ready to go, just gives me that confidence that I've done the preparation and we'll just see how we go."