I would like to be able to export/capture/grab individual frames of a movie at regular intervals.

Using PPro, I can export into BMP at 1 frame a second. Is there a way to get 1 frame every 10 or 20 seconds? I've tried some software like video2photo but the picture quality isn't very good. Exporting individual frames from ppro the quality is excellent.

Is there a way to do this?