Yeah, you choose a frame, you extract it, you convert it to the needed size and that's it. ffmpeg should be enough for what you need, and here's a mailing list thread where this is dicussed.

Mplayer for Windows.

ffmpeg for Windows.

As a sidenote, to get from frames to a movie you can read this

Good luck and most importantly , have fun ! :)

In reply to Re: extract an image from video file by spx2
in thread extract an image from video file by jscjso

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