The auto brake system is triggered by having it selected, and having the main wheels spin up to 60 knots.
The spoilers will deploy if the main landing gear strut is compressed, or the main wheels spin up to 60 knots, or the aircraft is on the ground and reverse thrust is selected.
As long as you don't float down the runway and land in the touchdown zone, a smooth landing doesn't appreciably increase landing distance on a dry runway. If the runway is wet, then you want to make sure that strut compresses but you don't have to land hard to do that. 100 fpm should be fine IMO.