I looked up your camera (i shoot nikon) it seems pretty good....
you should be able to push your iso up to 800....
a hot shoe flash is a small investment..... it will totally change the quality of your flash pictures... make sure the flash head pivots and bounce it off the ceiling... as mindforge said you can rig up devices for your on camera flash... but it really doesn't have the output for this...
another option is to buy yourself an inexpensive 50mm f1.8 lens (i think canons are $120)... this lens is standard tool and can bail you out of situations like this... with fast moving kids you might need all three..... higher iso, bounce flash, and fast 1.8 glass...
If you feel obtrusive with the flash pump the iso to 800 and get a 50mm, then change the shutter release to burst instead of single and start blasting away... you can usually get one or two good ones out of five...


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