What I'm doing right now with my seedlings is I put about 2 inches of hydroton pellets in the bottom of a party cup and put the rockwool on top of it. If I overwater a bit then it runs through and moistens the pellets, nothing wrong there. Prevents overwatering and gives the roots something to anchor to. Only been 2 days and I already have 2/6 seedlings with 2 inches of taproot coming out of the bottom of the rockwool. The other 4 are green and should catch up quickly.
Just soak small cubes in 5.5-5.6 water for half an hour, shake them out, put cracked seed in the hole, put cube in a cup or whatever holds them, cover with saran wrap or a dome until green leaves emerge, unwrap and begin the light cycle. I think this method is rather simple and effective.