do you mean roster update?
well you need to have either xbox live or a playstation network log in name.
go to online/xbox live
go to play now
go to unranked scrimmage
the screen will say your rosters are out of date and ask if you want to download the rosters. hit yes, they'll download, and after they download just back out of the game, and go on your way.
make sure you save your rosters, otherwise you'll have to do this every time you play.