His skills: Tim Howard plays for Everton, an English Premier League team that usually features only top European talent. To get to such an elite level, Howard mastered all of the essential goalie skills: The ability to jump high plus phenomenal lateral movement ability.
Your workout: Work on your shuffle. Crouch down and bend forward slightly with your feet about shoulder-width apart, move one foot underneath your body until it is nearly touching the other. Then move the outside foot away from the other foot in the same direction. Repeat slowly at first, then build up speed. "A 10-minute interval (alternating between the two) workout of one minute of lateral shuffles and one minute of jumping jacks can burn you up to 125 calories," says workout expert Jessica Smith.