heel down on the downstroke, heel up on the upstroke. well, let me rephrase...push with your heel down so you use your calf muscle. when you hit 6 o'clock, pull your foot up with the muscles in your shin (your upper legs will get involved, too)...your heel will come up, hence when i said "heel up" etc. overemphasizing raising the heel on the upstroke is called "ankling", according to sheldon, who also adds that this can cause ankle pain.

anyway, i tried to go into detail about the basics of proper spin technique cuz "learn to spin" isn't going to help you learn to spin.

now, go sprint, ride down some hills, whatever. learn to spin and you'll stop bouncing in your seat.