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Mmm, Lachlan, without knowing what you are shooting, and just how dark it is, its hard to suggest individual settings, but in general, low light and action are pretty much hard work for a camera, as speed requires light, so flash is normally required when the camera is doing the adjusting (auto modes)
At night time with no flash, for the camera to capture anything, you will need a longer exposure time (risking blurry pics), or a higher ISO (or both) if you wish to retain some speed to capture action, at higher ISO you will start to loose some quality,(but this is better than no pic at all, and if you don't need to crop the shot may still be OK) use a low/wide Aperture/F stop to allow maximum light to the sensor, and try to use minimal zoom, you may still find if its too dark if you have the flash off, as the camera will not be able to focus itself (because it can not see without the pre-flashes) so you may even have to resort to manual focus (very hard for a moving target).
Using the on board Flash with a 18-200mm, (sorry i don't know the camera or lens) but I would suspect the lens would create a shadow in every shot you take ?, so using flash may be less than ideal for any pics, in this case its a external flash, or a different lens (and so your spending starts, welcome to photography, lol)