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Superman do you have any more specific questions by chance? It's kind of hard to write a post out on how to get better because there's a lot that goes into it. I'll do my best to answer your questions though and try to add anything that I think might be relevant and useful. Just realize that it's going to be a pretty generalized response for the most part so you may have to adapt it to your specific circumstances.
As far as what team, there are a lot of very good/useable teams in the game and ultimately the best among those is going to depend on your schemes and how you use your personnel.
Here are some of the good teams in alphabetical and why I like them:
Bengals - Best defense in the game, hands down. It is somewhat counterintuitive but basically athletes in Madden (fast, tall) are extremely important and the Bengals defense is LOADED with guys with speed and height, at every position basically. Take Taylor Mays for instance: can't play safety in the NFL, but he's 6'3 with 95 speed and big hit power-- the ideal user safety. Offense is horrible, good luck with Andy Dalton lol
Chargers - Tight ends are ridiculously hard to stop in Madden and Gates is the best in the game. If you can user catch with the 6'5 towers on the outside (Rivers seemingly never makes a bad throw), the offense can't really be stopped. Good o-line, but no legit running back and the defense is slow.
Cowboys - A team that benefits from the fast/tall thing. My current team of choice. Romo/Witten/Austin/Bryant is like a poor man's version of what the Chargers have. Throw in a burner RB (who fumbles too much, unfortunately), some extra fast WRs, and *just* enough on defense to reasonably get by. On the defensive depth chart I basically set my OLBs at DE, the 3-4 DEs go into depth at DT, and the MLBs become my LBs. This is pretty typical when using 3-4 teams. You have to have speed on the field.
Eagles - Ridiculous when used by a good player who knows how to use a mobile QB. Vick, McCoy, Jackson (100 speed, wtf), Maclin on O; strong D line and possibly the best CB trio in Madden history. Lack of height at WR and crappy LBs and safeties put this team at top-tier (with the Packers) instead of god-tier.
Giants - I'm going to cover them because your friend uses them. Starting with the defense, if your friend was smart he would start Tuck at DT with PierrePaul and Umenyiora at ends. Tuck is an absolute monster in this game because of the whole spd/str thing. Best d-line in the game for sure and a great defense but the back 7 has some holes, corners are slow etc. I'm not a big fan of their offense either. Bradshaw fumbles too much and Jacobs is too slow, even for the prototypical fast/heavy 1-2 RB punch. Receivers are meh and the TE is horrible-- huge weakness there.
Packers - All around great team with basically no weaknesses. You can't really go wrong here. Arguably the best team in the game.
Panthers - Very underrated, top 10 Madden team and possibly top 5 depending on how you use them. Great O-line, 2 great backs, 2 legit tight ends, Newton is good enough and mobile, great linebackers.
Raiders - Sooooooooooo much (Madden) talent because of all the speed, basically held back by the QB. In past Maddens just having a QB like Pryor on the roster (90+ speed) would be enough but in this year's game he is so inaccurate that he's pretty much unuseable. Campbell isn't much better.
I left out some other good teams like the Falcons and Texans and a couple others but I already talked too much about teams relative to its importance. I think it's more important to learn playbooks and then teams become mostly interchangeable after that.
Plays...
On offense I use the Saints playbook. Carolina is another great option that I used to use. With NO.. some good sets (take these to practice mode, set the computer defense to random play and then play around.:
The giants are tough to run on but it's probably a good idea to given that you're playing at +7.5. Some basic plays...
Come out in weak twins - toss weak. the play can be run as is, or optional line blocking aggressive or to the left. if left side is being overloaded, playmaker the run to the right, motion your fb right and hike before he sets. if middle is open, audible to hb blast (formation run audible) and this can be ran a variety of ways-- with or without motion, with or without playmaker, with or without cutting back into the opposite A gap etc. play around with it.
Put strong close - counter weak as one of your five audibles. Come out in quick toss, off-tackle, or y trail. dive is your formation run audible counter weak is one of the best runs in the game, quick toss is great for when they are overloading the middle, y trail either hit the slant over the middle or the tight end on the trail route (usually wide open if the slant is covered).
I-form twins is another good set. try coming out in dive, blast, or fb dive. the formation audible is a sort of weird outside run that's something between a stretch and a toss, very effective if they are jamming the line like most outside runs. slants is a very simple but effective formation audible. The playaction formation audible also has a very good and unique B route that's sort of like a post with multiple cuts. Hotroute your RB to block (cancel the playaction unless you like getting sacked) then do what you want with the rest of the play. I like to slant out the TE which makes it similar but it develops faster and you're less likely to get sacked. A high bullet to the TE destroys man.
A few shottie plays for when you have to pass...
Empty y-saints, note: the LB here is by default a backup running back. you may want to manually sub someone else into this formation or use one of the preset sub options to get a better player, depending on what team you are using. These formations always stretch depth but speed and CIT (catch in traffic) are important especially for what we are doing with this position
Saints slant - The TE runs a weird route here where he fakes a post and then cuts to an out/corner that obliterates man coverage. X should be open on a similar route without the fake. All around great play and can beat anything (the streak is often open in the seam against zone, the slant comes open against man, etc).
Saints in - motion LB to the right and hike, hit him with a bullet pass right at the snap. easy yards. if they start dropping QB spys, the right side has a beautiful flat/out/streak combo that overloads zones. Play around with precision passing, e.g. sometimes you can bullet high to Y to throw over a flat zone.
I picked this formation because it's easy to learn and ALL of the formation audibles are useful. On the short pass, the tight end short curl is almost unguardable.
The 'run' is a receiver screen. motion LB to the line like you did in Saints in, but send him on a drag, and do whatever you want with X (streak or slant). hike, and your first read is your #1 receiver on the screen. If it is covered (man coverage or a flat zone), DO NOT THROW IT TO HIM. Hit the drag if it's open and sometimes those blocks get sprung anyway. Otherwise hit the other route or throw it away.
The deep pass has the verticals concept which beats zone pretty well. Hell the TE route alone beats pretty much everything, just watch out for your friend user covering it. Drag X if you want a checkdown.
The playaction pass is just another solid pass play which lines your Y receiver up a little differently. Hit him on the deep corner.
Defense...
The most important thing, and you're not going to like this, is to get good at usering a safety. There are a lot of otherwise deadly outside runs that can be neutralized by proper defensive setup and then cleaning up with the safety. The CPU takes horrible angles and get sucked into blocks far too easily. Likewise, in pass coverage, you'll see stuff like a deep cover 3 safety in the middle just set a deep post complete right in front of them. User him, hold LT (Strafe) and go pick that shit! Try to get a tall fast guy as a free safety and don't worry too much about his overall rating.
Other stuff you can do to help vs the deep stuff over the middle: try cover 2 buc, based on the principle of 2 deep safeties with the MLB dropping deep into coverage. Depending on the play and players involved, this may or may not work, but definitely worth a try. It's at least SUPPOSED to work but it does a better job against average tight ends than it does vs elite tight ends or #1 receivers.
Go into practice mode, user the safety, pick a play that you like and set the offense to random. See what you can do. This helps your run/pass reads and user defending where needed. Also try to work on some legit blitzes. It's relatively easy to use line and linebacker stunts and shifts and re-blitzes to get a free blitzer off the edge while only blitzing 4, for example. Bonus points for creating some blitzes and coverage D that look the same, you get the idea.
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