First, determine if its man to man by:
A) Motioning a receiver. If he is followed across the field it's man. You can reset the play right when you see someone following him so you don't waste time.
B) Using certain formations (i.e. bunch formations) and see if the defenders line up over your receivers. Hit practice mode and run a man play on D and your main formations on O and watch where the defenders line up in man and then in zone.
Then, if man, run some crossing routes, or a send a runningback to the flats, or send one person to one side of the field and the rest of your routes to the other. So many easy ways to beat man.
Now, see if it's Cover 2 or 3 by watching the safeties.
If, right after you snap the ball, the safeties run towards the sidelines, it's cover 2.
If they start backpeddling then it's either cover 3 or 4, but usually Cover 3 unless in long yardage situations.
Hope I helped.