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At the end of the url, just type in "&fmt=18" (Do not include quotes).
Here is an example of a youtube video without it.
[ame=
https://youtube.com/watch?v=Rzu4Aali7lo]YouTube - Call of Duty 4 Glitches - 4 Broadcast Glitch Tutorials[/ame]
Now, just double click the above video and put in the code at the end of the url. Now play the video again, you should see a significance difference.
Note, not all videos will have a better quality when the code is put in. An example of that is here...
[ame=
https://youtube.com/watch?v=32dNtm-yX1w]YouTube - USMC multiple Recruiting Ad's compiled into one[/ame]