FMQ takes practice. Start out by drawing designs on paper until your hand can really flow through your favorite design. Experiment on a big square [with batting and backing[. Try different speeds and get your hands moving in sync.
I want to be able to make beautiful, fine designs so I am taking a break from piecing and working on free motion every day for 20 minutes or more. Leah Day tutorials are a great place to begin. I love to hand quilt, but want to master FMQ