Defrag is an excellent mod for Quake 3. I installed it a while ago, and I've used it sometimes. The thing is that it is based on moving skills, as well as doing rocket jumps, plasma climbing and other tricks that can be performed. Because of this, it is an extremely hard mod, but one that can help you improve your moving skills for CTF captures :) Read more about it at its article at Wikipedia
The purpose of this post is that given the nature of the mod, it is the best for creating movies of amazing tricks. Here my personal top 2 movies. Enjoy.