As for the quick hands, try this:
Put the ball on the ground, and crouch down into faceoff position. Instead of clamping, put your whole stick over the ball, and onto the other side, keeping it vertical. Basically, you should end up in the same position, just the ball is on the other side of the stick head. Try to go back and forth like that as fast as you can, without touching the ball.
For the flick, it's difficult. You just have to go out, and practice it. Over and over. Talk to your wingmen before a faceoff, so that you know where they are going.
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