yeah, drop your heel when your feet hit 6 o'clock. you can sort of make a motion like you're scraping gum off your feet. as far as pulling up, you can a little, but you don't get it as good with clips/straps till you're about at 3 o'clock. try pedaling with one foot at a time here and there and it'll help with your spin, as well as noticing arcs to work on (fixed gear 101 on 63xc has a bit on this that helps a lot). get a good spin and you'll stop bouncing and have better control.