Go to the side of your opponent's goal and pass it to the Center, who should be in front of the net. While the puck is being passed, press Square to do a one timer. If you do it fast enough, you should score.
Create an All-Star team:
Go to "Transactions", then select "Release player". Go to all of the players you want and release them. Then, go to your team and release just enough people so that you can place the good players on your team.