Like said in other posts, you can get templates at pretty much any quilt store and Joann's (at least mine) carries them as well.
When I hand quilt I use a PVC lap frame. Am working on my 2nd quilt using the pounce pad. I only pounce the amount that is in my frame. Since I am usually doing this on my lap, have discovered it helps to have something hard (am using a cutting board from my kitchen, but a book would work as well) underneath the quilt to pounce on, I get a much better "pounce".