When your foot is at the bottom of the pedal stroke, point the toes slightly down and push back on the pedal before “scooping” the pedal up while the other foot is pushing down.
On smoother climbs it’s important to focus on round pedal strokes. Dropping the heels while climbing helps to maintain traction between the shoes and the pedals. When you drop our heels, it gives you a platform from which to brace yourself while going downhill. This will help keep your feet planted on the pedals. Consciously staying active with your feet by pushing them into the pedals. Foot position on the pedal: You are more stable when you let your toes hang over a bit and position the arch of your foot near the middle of the pedal. Flat pedals allow us to shift our weight and be a bit more dynamic on the bike which allows for greater range of motion and body positioning. Flat pedals provide a much larger and effective platform to compress with when stomping on the pedals to lift a wheel, jump or pump terrain more area for the foot and shoe to push against equals better power transfer and bike loading. Flas have a larger platform for power and stability. 
No more issues with loose cleats, broken pedal springs, or mud-packed cleats that inhibit clipping back in! Flats don't require as much maintenance.It's easy to adjust foot position while you ride to aid balance and grip.As a coach we say: “Heavy feet, light hands.” Practicing good technique while jumping or going off drops can be safer than relying on being clipped in to keep the bike connected to us. The feet do a lot while mountain biking, and riding flats helps us pay closer attention to weighting our feet more than our hands.
Flats force us to focus more on technique. As a coach, I’m off my bike as much as I’m on it, so flat shoes make it much easier to be on my feet while coaching. It's easier to get off and walk sections of trail. You’ll have more confidence when learning to ride and while riding corners, slippery or technical sections of trail, knowing it’s easier to bail without getting stuck. It’s quicker and easier to step off the bike, since you are not locked into the pedals.
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