How do I plan video so I can pull stills from it?
You hold the plate still for a second, in photo light, and that frame becomes the menu or feed image. You will not pull a useful still from a dark sweep or from a close-up that cuts the plate.
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Mark on the shot list which frames must hold as a photo, not only as video. The miss is shooting everything in motion and then having no sharp image for the site. You get the video and, from the same file, the exported frames that can actually be published as photos.