Andy says… “Flash photography is an ideal technique for sports photography, but often confuses people. It can be used in two ways. One is as a main light to illuminate the subject in dark conditions, called direct flash. The other is called fill-flash; here the flash is not the main light source but is used, as the name implies, to fill in shadowed areas in the image.
“For flash photography exposures, both direct and fill-in, there are two options: manual exposure, in which you set the controls on the camera and flashgun yourself, or auto in which the camera balances the light for you.
“When using a manual exposure, take a camera meter reading off the sky and set that as the camera exposure. Do a few test shots with the flash on again, set manually to get the right exposure for the subject. You can use a flash meter to get the right exposure, but with a few test shots you should be able to get it right.”