Originally posted by mattb123 When I shoot something with fast action I often put the flash in HSS or FP mode
I'm not sure you realize that HSS is not meant for using your flash for fast action?
The curtains in your camera ALWAYS take 1/180th of a second to cross the sensor plane, no matter what shutter speed you use. Therefore, 1/180th second is the fastest speed in which the shutter opening is fully open. Your flash fires once while the shutter is completely open. As noted, so long as ambient light contributes little to the exposure, the much faster electronic flash will perform stop-motion photography.
For all shutter speeds faster than 1/180th you have a moving slit as the trailing curtain chases the leading curtain across the face of the sensor. How HSS works is to repeatedly strobe your flash as the slit crosses your sensor.
For still subjects this allows you to use a higher shutter speed to offset ambient light. However on moving objects, depending on the direction of movement, you get multiple exposures of the moving object, once per flash strobe, as it moves. You can turn this into an artistic advantage, but it won't help at all if your intended purpose was to perform stop-motion photography.