Urquhart spent a good part of the off-season running with Craig Mottram, a two-time Olympian, world championships bronze medallist and holder of six national records over a mile to 5000m.
Endurance has been an ongoing concern for Urquhart, who has shown in three AFL seasons that he lacks little in speed and skill but can struggle to run out matches.
However, a 2010 season ravaged by injuries and poor form also left the 22-year-old to question his future at the level.
After playing the first five games of the season, he underwent arthroscopic surgery on his right knee and made just three more senior appearances as groin problems surfaced.
"I did set myself to have a big year after playing 18 games the previous year," Urquhart said. "Things didn't go my way but I've got my head right now and I'm trying to build on it.
"[The injuries] knocked me around and I probably wasn't in the best state of mind going into training.
"Having the time off and a real think about it - if I really wanted to play footy and all that ... to come back and run my best times is probably saying something to the coaches and myself.
"I told myself, 'You've either got to knuckle down or you're just wasting your time and the club's time'. I'm having the best pre-season I've ever had at the moment. I'm just trying to stamp my foot down and show them I'm actually here and ready to play."
A key figure in the Roo's physical and mental rejuvenation has been Mottram, who met Urquhart two years ago through their girlfriends.
Mottram looked at Urquhart's training program to identify the areas that deserved extra focus or minor adjustment, while Urquhart felt their camaraderie was a welcome distraction for them both.
Despite having two years to run on his contract and the backing of senior coach Brad Scott, there were growing rumours that the Queenslander was on the trade table in early October.
"It was a bit of a surprise when my name bobbed up," Urquhart said. "I guess I tried not to think about it - that if it happened, it happened.
"I just went away and tried to keep training hard so I could come back to wherever I was in a good shape. I was lucky enough to stay.
"It gives him (Mottram) someone else outside of his sport as well; someone just to relax with and get away from all the politics in his sport," he added.
Urquhart slashed 10 seconds off his previous best time when he returned for North's first pre-season trial around Princes Park, ahead of the club's high-altitude camp in Utah.
He said his sessions with Mottram had been a good stepping stone.
"I'm good mates with him and will still continue to work on little things with him," Urquhart said.
"My endurance is something I need to work on, and something I think I'm tapping into at the minute and trying to get on top of.
"This year I'm just looking forward to trying to cement a spot, holding it down and hopefully playing 22 games for the club."
