my heel is off the ground when i press the clutch in. When i release the pedal, like shifting from n-1, my whole leg moves up until a tiny bit before the friction point and then i plant my heel and use my ankle for the rest, i feel like i have more control that way. As far as i know, its ok to ride the clutch for a second or 2 while you engage 1st or second gear to get a smooth shift. The clutch isn't just this ON/OFF Switch, it has a middle ground for a reason. If you treat it like an on/off switch you won't be able to drive smoothly. Yes, when you are flooring your car, press and release quickly, but for regular every day driving, you can still use some finesse. once you have your motion down, you can do it quickly, but smoothly. I think the best advise that helped me was that its OK to ride the clutch for a second when engaging the lower gears. It will make you not have that fear of burning up your clutch if its not totally in or out.
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