1. Create your original Flash file to be the same size as the video that will be your final product.
2. Keep the frame rate the same from your Flash file to the video output.
3. Use a video compressor that suits your content.
4. Allow the video output to set the keyframes, set the keyframing to automatic if possible.
5. Set the output quality to the highest quality posssible.
6 Use the highest possible data rate.