To answer Playaveli's query about avi quality, i use “XViD MPEG-4 Codec” from:
http://www.megaupload.com/?d=SWEGMY0Gthe quality is quite good i think, see the goal i captured:
http://www.youtube.com/watch?v=6ZLHqNDpB58And here is how you can compress\edit a file you saved in Fraps, and also add a slow-mo replay to the end of your real time goal:
Section 1 - Trim, Compress and Save the goal in real time speedInstall the desired codec first.
Then load VirtualDub 1.8.8 or newer, and open the AVI goal you created in FRAPS.
Trim off what you don’t need from the [start] and [end] using

and [edit\cut]:

Then:

Choose the desired codec.




So that is the goal trimmed, compressed and saved in real time speed.
Section 2 – Further Trim and Save the goal in slo-mo (15fps)If you want to add a super slow motion replay at the end, do the following:
Click [file\open] and load the file you just saved, 01.avi
To show the whole clip in super slow-mo would probably take too long, so use

and [edit\cut] again to trim even further the moment you want to capure.
Then change the frame rate:




So that’s the slow-mo avi saved
Section 3 – Merge both clips together (real time and slo-mo replay)Click [file\open] and load [01.avi] again.
Then:







That’s it, run [final.avi] to see the goal in real time followed by the super slo-mo.
Note: once you've upload to youtube, it can take up to 5 mins for the quality to render fully.
So dont be put off if it looks grainy straightaway, wait 5 mins and refresh your browser.