Today, we continue our look at the 2010 World Cup and the soccer workout routines of the United States National Team stars with a review of U.S. goalkeeper Tim Howard and his agility workout.  Howard who suffered a rib injury in the United States opening round match with England says he will be ready to play this Friday when the U.S. takes on Slovenia in pool play.

Men’s Health recently revealed the training secrets of four members of the U.S. squad, including those of Howard, with soccer workout plans for endurance, strength, speed and agility.  Our previous post featured the endurance training Clint Dempsey used to prepare for the World Cup.

Howard, who plays for Everton in the English Premier League focuses his training on speed, balance, and range of motion for his soccer workout routine. “Tim has to be able to shift his body weight and throw himself in any direction, without any preparation,” says Steve Tashjian, fitness coach for Everton.

“I’m constantly strengthening my core because that’s what gives me the ability to react faster and the stability to control my body better,” says the 31 year-old keeper.  Tim Howard also does explosive lifting, jumping drills using a Verti-Max and lots of boxing.  “Sparring accelerates my hand speed, improves my footwork, and makes my punching more powerful,” says Howard.

Test Your Agility

Tashijian recommends using the T-test to measure your agility.  Here’s how to do it:

Set up markers in a T configuration, 10 yards for the stem and 5 yards out to each side. Ask a friend to time you. Start at the base of the T, sprint to the top, side-shuffle to the left, side-shuffle all the way (10 yards) to the right, side-shuffle back to the middle, and backpedal to the start.

Average – more than 12 seconds
Great – 10 to 12 seconds
World Class – less than 10 seconds (Howard does it in 9.6)

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