Dragging her by the arm, Tea Anaru Puohotaua pulled a woman out of a vehicle and drove away with her.
When they arrived at a red light she tried to escape his car but Puohotaua grabbed her by the waist to stop her.
Puohotaua then drove around the streets dangerously with the 22-year-old woman, failing to stop at another red light.
"You could have killed someone," Justice Soraya Ryan said in Brisbane Supreme Court on Tuesday.
Puohotaua had earlier assaulted the woman at his Birkdale house, east of Brisbane, in May 2021, giving her a split lip.
She organised for a friend to pick her up but when he did Puohotaua blocked the car with his vehicle and dragged her out before driving dangerously.
Puohotaua was eventually persuaded to drop the woman off at her house but stuck his foot in the front door, initially preventing her shutting it after she ran out of the car.
A month later after an argument at a party the woman sat outside in Puohotaua's car before he joined her.
After he ignored her pleas not to drive, she began to hyperventilate and kick her legs, breaking the windscreen.
She got out and ran when Puohotaua stopped the car, falling over and hurting her knees and hands when he caught up with her.
When they got to his house Puohotaua put his hand around her throat, pinned her to the bed, pulled her hair and punched her, ignoring her pleas to stop.
He later apologised and gave her an ice pack but took her phone when she tried to leave.
In her victim impact statement the woman said besides physical injuries she also suffered ongoing psychological distress and was haunted by the memory of the incidents.
She has installed security cameras in her house and has struggled to rebuild her life.
"Indeed being asked to provide a victim impact statement has been triggering for her," Justice Ryan said.
Puohotaua, 24, on Tuesday pleaded guilty to a string of offences including dangerous operation of a vehicle and strangulation as well as trafficking a dangerous drug and robbery in company with personal violence.
In January 2022 at Caboolture north of Brisbane, Puohotaua and an associate assaulted and stole a phone from a 22-year-old man who had arranged to buy a PlayStation for $1000.
Police later found just over two grams of cocaine at Puohotaua's house and phone analysis revealed he had been trafficking drugs for months.
Puohotaua had been exposed to domestic violence as a child before his parents separated and started taking drugs at 15, the court heard.
Justice Ryan noted his drug use and criminal behaviour interfered with what might have been a promising football career.
New Zealand-born Puohotaua is at risk of deportation after being sentenced to five years in prison, to be suspended in November.
He was also disqualified from driving for 12 months.
