freeFTPd is good alternative when you need to transfer big amount of traffic over local network.
During installation, it gives option to run as a service. But an as easy alternative is to start it manually whenever you need to use it.
SFTP is the preferred way, and is supported by many clients (for example WinSCP). With freeFTPd-WinSCP tools one can perform secure file transfers adhoc.
I have used some free & open java ftpd tools earlier, but freeTFPd is much faster.