some will tell you to practice drawing a basic design on paper first to train your muscles/mind.....I just don't understand how that works, as drawing with a pencil is moving the pencil over the paper and fmq is moving the fabric under the needle - 2 entirely different things.
What I have done, is after you become more confident with basic designs, buy the tissue paper they sell by the roll and trace a design that is more complex. You can then pin/stick that tissue paper to your quilt and use it like a template - just sew on the lines. Since my mind isn't very creative, it works great for me. I also bought a book with tons of fmq/handquilting designs. If you are going to do many of the same design, cut the papers, trace one design, then stack them and pin together. Next sew the design - papers only - with no thread. You get practice sewing the design and can then use the other papers with just holes as a template too. The tissue paper pulls off very easy, sometimes aided by a spritz of water. The teeny tiny pieces that are hard to get will dissolve in the wash.
If you are creative and have good drawing skills you can use a washable marker (always test on a scrap first) and draw your designs directly onto the fabric. The lines will wash out leaving you with just your stitching.
Have fun with fmq! Don't start fmq on a quilt that you want to keep/show. Make lots of dog/cat beds....they don't care if your stitching is jerky or if your stitches are too long. Try lots of designs - you just don't know which design will be the one to "turn on your light bulb"....LOL