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I'd say you want your flash duration times to be at least as fast as the shutter speed you would use to stop the action. For most sports, I'd say that about 1/500 is a good starting place. I don't really use on camera flashes to shoot indoors, but use strobes or use my 580ex in conjunction with the strobes. You are right, lower the flash power and get faster t times (flash durations), except with most strobes that get faster t times with increased power. The Buff Einsteins work more like flash guns and get faster with decreased power. Anyway, if you are trying to overcome the ambient with lower power, you'll just need more flashguns or strobes.
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