ThumbGenie

This AIR application allows you to generate thumbnails from MPEG4-AVC (h.264) and SWF Files. It was designed to assist bloggers using Jing / jing Pro, but should work with just about any Flash Player supported MPEG4-AVC file.
Select a media file.

Choose the frame you’d like to export. Select the file format (png or jpeg) and quality (if applicable).