How do I make thumbnail from .mp4 movie?

I need to make a thumbnail .jpg file of a frame of an .mp4 video. I've downloaded a couple of freeware apps (ScreenGrabber and Cocothumbx) that promised to do this but neither would work. I'm running OS 10.6.1. The .mp4 is about 76MB.
Any tips?

Should not be that difficult. It' all build in.
In QT Player 7 scroll to the frame your want.
Do Copy (Cmd-C). The image is now on the clipboard.
Open an image editor and make a file from clipboard.
Crop/Resize/Save the file.
OR
In QT player scroll to the frame you want.
Do Cmd-Shift-4 and then hit the spacebar. Click when your see the camera.
(Cmd-Shift-Control-4 to copy the screendump to clipboard)
Open the screendump in a image editor and Crop/Resize/Save.
Preview.app can create an image from the clipboard, crop and resize it.

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