A few things to start.
1. Turn off commentary (suggested by kilakizzle) This helps you *hear* whats going on. Auditory clues are underrated. Pass calls on both sides definitely get lost in the commentary.
2. Turn off auto-skate. You'll get into position faster and wont get slowed down by turning.
3. Use sprint (L3). Just about every player on every club uses it. Players flying past you all the time? They're sprinting.
4. Be careful when diving to block a pass/shot. If a opponent even breathes on you he'll fall over and it's 2 mins in the sin bin.
Now some concepts for defense. There are two easy effective formations that make it hard for the puck carrier to enter the zone.

The 3-2 trap attacks the puck carrier trying to enter the neutral zone and as you can see all 3 fwds attempt to collapse on the puck.

The 1-4 Trap is a lot more conservative, and is usually employed with the lead. And as you can see, you allow the puck carrier the neutral zone and form a line at the blue line. The Center is used to harass the puck carrier, while everyone else maintains a wide blockade.
On offense we struggle mightily almost every game. But where we have the most success, is when we stumble into a decent forecheck after a dump.

On our breakout, our goal is to get the puck behind their net. Either uncontested (hopefully), or through winning it off of their d-man with the forecheck. think of the 3-2 trap formation, but everyone flows in formation to either the left or right side. Players may rotate around as well. The Center and the puck side winger are responsible for attacking the puck.
This is just a start, and i'd love to hear some good tactics/tips from you guys as its a new game with a different pace from last year, and i think we can all benefit from it.
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