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It's pretty easy if you use Excel or a spreadsheet program. Go to Game Settings > League Settings then click Export Rosters. That will export your league's rosters to a text file in the import_export folder, which is located in your league's folder in Documents (if you're using a PC). Open the text file with Excel. When the Text Import Wizard comes up, click Delimited then click Next. Then click Tab and Comma and click Finish.
At this point, the easiest way to move players around is to copy and paste the appropriate team IDs and team names (which should be columns C and D) onto the same cells in front of the players' names you want to move.
Once you have moved all those, save the file as a .csv file in the import_export folder. Then click on Import Rosters and select that file. Once it imports, all your players should be moved to their new teams.
If you need any more help, you can PM me here and I'll do what I can for you.
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