For "settings", despite all the fancy buttons on your camera, you really only have three: ISO, shutter-speed, and aperture.
If the action is fast and you want stop action without flash, then you need a faster shutter speed as already written above. To get adequate light with a 1/500th SS, you are probably gonna need an aperture of f/2 or better.
If you increase your ISO to 1600 or 3200, then you may get noisy results. So use noise reduction software that you can download from the web. Noiseware has a free community version.
If your pictures are too dark, you can also try to lighten them up in post processing. Are you shooting in RAW mode? Do you have DPP or other software that you can use?
Alot of the nice shots you see on web sites and newspapers have been processed with noise reduction and other tricks. Once you are able to use the same tricks, you may like your results better.
Good luck!