get some rollers and ride em for a while you will find out real quick what your doing wrong
one bit of advice on the down stroke try to crush the nose of the saddle with you inner thigh
one the up stroke imagine there is a grape between the saddle and and you leg and try to smash it by pulling up so hard with your leg that you stick to the saddle learn to relax your lower leg when riding in the saddle and use your upper leg and core to push and pull