For an exhaustive list of options and commands, visit http://www.nsftools.com/tips/MSFTP.htm. This is only meant as a crash-course on how to upload and download files.
To connect, first open a command prompt (Start->Run and run either cmd (WinNT/2k/XP) or command (Win95/98)). At the prompt type "ftp ftp.external.ameslab.gov". When prompted, enter the username and password according to which lockers your wish to access. When you arrive at the "ftp>" prompt you are ready to transfer files!
By default any downloaded files will be put in the directory you started ftp from. To change directories prior to running ftp, type "cd <directoryname>" at the prompt. To change directories on your local system after running ftp, type "lcd <directoryname>" at the "ftp>" prompt.
You may also wish to change directories on the server, to download files in a subfolder or to upload files to the incoming folder. To do so simply type "cd <directoryname>" at the "ftp>" prompt.
The "get" command is the key to downloading files. If you know the name of the file to download, simply type "get <filename>" and the file will be placed on your local hard-drive. If unsure of the file name, type "dir" to get a listing of available files.
The complement to "get" is the "put" command. If you know the name of the file you want to upload, simply type "put <filename>" and the file will be placed on the ftp server. To put the file on the server as a different name, type "put <filename> <newname>".