Sam Groth Tells How To Inject Serious Oomph Into Your Serve

Sam Groth. Photo: Getty Images.

Everything about Sam Groth these days is “BIG”.

Big year! Strong showings at the majors in 2015 saw him hit a career-high ranking of 53. He also played out of his skin in Davis Cup and won the Newcombe Medal as Australia’s outstanding player and ambassador. Translation. He hits ’em good and he’s not a brat.

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Big body! In a sport dominated by the lean and slender, Groth’s 100-kg, V-shaped frame makes him tennis’s brawniest man. “I only need to look at free weights and I put on size,” he says. Lucky bastard.

Big game! His build dictates his retro serve-and-volley style. “You won’t catch me running around on the baseline for 20 shots per rally.”

Big serve! At Wimbledon last year against Roger Federer, Groth launched a 236-km linesman-killer – the second-fastest serve in the tournament’s history. (He banged down his world-record serve in Busan, South Korea four years ago).

Big prospects! “I’ve set myself up for a massive 2016,” Groth predicts.

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Groth Spurt
Groth’s all-body workout will build muscle and boost power without sacrificing agility – and clothing sponsors are sure to notice how well you’re filling out your tennis shirt.

WHAT TO DO
Perform this routine three times a week. After a thorough warm-up, do four sets of each exercise, 6-10 reps per set.

1. PRONE BACK EXTENSIONS
Lie facedown on the floor, arms at your sides. Pushing your shoulder blades together and squeezing your glutes, raise your chest and legs off the floor, holding for 10 seconds.

2. BULGARIAN FRONT SQUAT
Stand with your feet hip-width apart, holding a barbell under your chin. Extend one leg behind you and rest that foot on a bench. Keep your torso straight as you descend as low as possible, with your front heel firmly on the floor. Drive back up to the start.

3. BENCH PULL
Lie on a flat bench, gripping a loaded barbell on the floor below you, arms fully extended. Squeeze your shoulder blades together and row the barbell up towards your abs.

4. INCLINE DUMBBELL PRESS
Sit on a bench set to 45 degrees, holding a dumbbell at each shoulder, palms facing each other. Push the weights overhead.

Serve like Sam
Groth’s top three tips for making your serve less popgun and more bazooka.

Leg it Monster serves start from the ground. Bend your knees and explode into the ball.
Let go There’s no substitute for arm speed – always a casualty of tension. Practise serving with a floppy arm and wrist, forgetting about placement for a while.
Boss the toss It needs to go out in front so you can launch your bodyweight into the hit zone. Scary stuff.

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