What program/Media player allows me to go through the video frame by frame and shows precise time?
There are many will allow this. The main two I use are: VLC - https://www.vlchelp.com/frame-stepping/ <-- Official Guide MPV - Pause Video With Space Bar, then use "." to move forward 1 frame or "," to go back one frame.
You can also use ffmpeg to do tons of cool things like rip a video apart frame by frame into images, or show it down without having to have any crazy editing software, its just command line stuff :)
SPRT is my favourite, no need to download the video or anything. You can't use it if the run was on twitch but you can use it if it was on youtube and it takes like a minute to do. https://github.com/Slush0Puppy/retime
SPRT is super convenient but I've found it can be inaccurate if your video buffers as you're trying to find the right frame. If you care about being as precise as possible, downloading videos is the way to go (or just using SPRT slowly).