I have a few Flash animation projects that I want to put on my demo reel, but I
can't get the animations in a usable format.

The bulk of the animation is a walk cycle in a movie clip. Of course, when I
hit play in flash, I see frame one of the movie clip standing there for 16
frames, then it skips forward and stands over there for 16 frames, then it
skips forward, but the whole animation plays smoothly when I export the .swf
file.

However, whenever I try to export a video file all I get is this useless frame
one skip that you see when you hit play in Flash. Anyone know how I can fix
this? Are there video editing programs that will take .swf files?

So far I've tried exporting into .avi and .gif.

Whenever I try exporting to .mov, I get this message.
"The installed version of Quicktime does not have a handler for this type of
flash movie. Please consult the documentation for further information."