Here are my tips for FMQ:
1. Use regular stitching tension as if sewing! Be sure to drop the dog-feeds. Sometimes you might want to lower the upper tension by on by a tad but not by much! And DON'T use a bedsheet as the backing (the thread count is too high and hard to penetrate).
2. Use lighter weight thread intended for machine quilting. My favorite is King Tut quilting thread.
3. Use SHARP point needles...(do not use a universal point) and a larger size. I use a size 16 jeans needle or a size 18, both sharp points (buy a couple of packs because you will break needles).
4. Buy some of the gloves that have the little non-skid dots on them to help you manuever the fabric. It REALLY does help!
5. Do not 'roll' up the quilt but rather scrunch it into the arm space. The rolled up fabric tends to pull and jerk my fabric as I try to sew.
6. Use a moderately fast speed, relax your shoulders and go!
7. You can practice your moves by actually taking out a pad of paper and pencil and practice 'drawing' the quilting designs you would like to make. I believe it helps train your mind and body to make the movements necessary to quilt.
Now...having said all of that, my stitching is not perfect and it will never look like it would if I had a long-arm machine but it also doesn't look that bad! I'm often more critical of my work because I'm looking at it up close but when it's finished....I can actually stand back and ooohhh and aaaahhhh over the finished work. My only bed-size quilt I've FMQ I just finished recently and posted pictures. It's my Oklahoma Quilt I made for my son. I see all the mistakes...others do not. I know it's not perfect but my son loves the quilt!