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I have been working on a website for me wife and recently needed to conver some viedos that she made to flash to display on her website.  I have been playing around with different options to create a great output file to display on the web.  I tought it would be nice to post my results.

Here is the method that I am useing and how it breaks down.

/usr/bin/ffmpeg -i Demo-Video.avi -sameq -ab 22050 -ar 44100 -s 512x384 -aspect 4:3 -b 3000 -f flv Demo-Video.flv

Explanations :

(-i) Input file name
(-sameq) Use same video quality as source
(-ab) Audio bitrate (default = 64)
(-ar) Audio sampling frequency ( default = 44100 Hz )
(-aspect) Aspect ratio ( 4:3, 16:9 )
(-b) Video bitrate in bit/s ( default = 200k )
(-f) Force format
(-s) Set frame size ( Width x Height)

Here is the link to the  FFmpeg Documentation if you are looking for all the possible switches and what they mean.