Flat pedals, or pedals with toeclips, can be a useful learning tool - you can get on and pedal without the extra clipping in bit to worry about.
Otherwise, as clarion says, don;t worry too much about getting clipped in at the first stroke, just stomp down and you're away. The constantly turning pedals can be useful - use that motion to your advantage, rather than fighting against it.
Unclipping, I find that the best place is at the top of the stroke, but that may be personal preference.
Lowering the seat could help a bit with spinning, but I wouldn't worry about that unless/until it becomes an issue.
Aye, practice. You'll be trackstanding in no time.