moving sites from free host via ftp

no ssh ona free host. how to move sites directly via ftp?

I'm not sure I understand what you want to do but if you don't have a backup of your site on your home machine, you would have to use the get command to bring the files back to your machine, connect to the new host and use the put command to upload them.

Of course, I'm one of the few users left who doesn't use an FTP client, so that's the only way I know.