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Hi, the synch speed realy doesn't matter, what you need is some type of modifier such as a snoot or grill to focus the flash light.
You can direct the flash at your subject ensuring no light falls on a black back drop, really nice when done correctly.
A method of using the flash off camera is essential, extension lead or wireless remote controller.
A bit more info here
it goes a bit deeper than one speedlite but the ideas are great.
Hope it helps.
Low key, you want to light the subject but very little else;
Sync speed is a max of 1/250 on the 7d, and as you want no ambient light lighting the scene these faster shutter speeds keep that light low.
Next step (unless you go with off camera flash), you don't want the light from the flash to light the background behind the subject - so swivel the flash head 90 degrees to a side, then use a mirror/reflector held of to the side to bounce light back in to light the subject.
Now you can try this on full auto and let the flash eTTL try and guess the exposure on the subject. but you may get varied results. If so go full manual. Flash on full power. Camera on ISO 100, Aperture - start with f7.1 and adjust up/down to suit.
I'm assuming you are shooting with your right hand, holding a small mirror in you left hand at almost full stretch and the subject is about 1.5 metres in front of you and not standing directly against a white wall.
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