Can provide only general suggestions without a link to the video
and without knowing what software you have, but...
Go to the video, click on the icon for full-screen view.
Pause it on the frame you want.
Click on the Print Screen key on your keyboard.
Open your graphics programme (Paint, PhotoShop, &c').
Click on Paste in the taskbar.
Save image with whatever filename you designate.
Click on Print.
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