You have to enter the menu by pressing the "OK" button until the menu appears. By scrolling all the way down you will find a setting where you can choose "FULL menu". You can also choose to set up an individual menu.
To set shutter speed above 250 you have to ensure "FP" for high-speed sync is enabled on the flash.
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I imagine your son's wrestling events are held in school gyms with lighting that is less than ideal. If you are taking pictures without a flash then the blurriness you describe could well be due to a slow shutter speed. Your camera is using a slower shutter speed to gather enough light, but your subjects are moving fast enough to cause motion blur in the picture. Either you increase the aperture (larger aperture = smaller f number), increase the ISO number (equivalent to film speed), or you use a flash. If you do use a flash, the built-in pop-up flash is only useful for close shots probably no more than 15 feet away or so. A speedlight flash, such as the Nikon SB-400, Sb-600, SB-700 or SB-900 will project the light much farther.
If you set your ISO manually to 1250 or 1600 and put your D90 on shutter-priority (the "S" on the left dial) then you can use the right rear dial to set your shutter speed and the camera will set the aperture for you. To stop the action you will likely need at least 1/125 or 1/160 of a second. Go as high (fast) as you can--the limit will be your lens. The standard "kit" lenses are mostly F5.6 as the biggest aperture, and that is limiting without a flash or daylight. You might also try a monopod--a one-legged stand--to help steady your camera for you.
Personally, I'd go with Manual on the camera so as to have complete control over both aperture and shutter speed, and iTTL on the flash. Bear in mind that a single SB-900 isn't going to light up an entire basketball court or wherever you might be photographing. If the pics are too dark, it's most likely that the subjects are too far away.
If you take a picture of a chair in the middle of your living room, does that come out too dark?
Seriously, there are limits. There's only so much light in the gym, you ISO only goes so high, and your lens is only so fast. A faster lens can get you a stop or two. You can try adding more light. Beyond that....
Have you checked the flash mode?
I have no problems with the combination D300 SB-800.
I assume you don't have a picture if the flash goes off before the shutter open(?)
If you do check the menu e2 Flash shutter speed you can set it at a few seconds in spite of the fact that the flash sync (e1) is something reasonable like 1/250
The flash shutter speed is set to 1/60 in my camera...
1) i-TTL: TTL flash control by 1,005-pixel RGB sensor, built-in flash, SB-800, SB-600, SB-400: i-TTL balanced fill-flash and standard i-TTL flash 2) AA (Auto Aperture-type) flash: Available with SB-800 used with CPU lens 3) Non-TTL Auto: Available with Speedlights such as SB-800, 28, 27, and 22S 4) Range-priority manual flash; available with SB-800