I would rather say ssh (scp) is the new ftp.
ssh username@from_server "tar czf - directory_to_get" | tar xzvf - -C path_to_save
rsync -avz somehost:/path/to/src /path/to/dest rsync -avz --delete src dest
This assumes there are no files you want to keep on the destination, of course. You can exclude them or reorganize to keep them safe.> SFTP is not FTP run over SSH, but rather a new protocol designed from the ground up by the IETF SECSH working group.