I have SPD SLs. To uncleat, I initiate the movement from the knee moving it toward the top tube. This movement has plenty of power and the final movement is twisting the ankle. If I just twist the ankle, it is much harder. I have my track cleats set close to maximum. I have to almost jump on the pedal to get engagement. Release is not a problem using the above technique.

Cleating in is a matter of practice. If I concentrate, I do not miss and I do not have to look down. Most everything is sport is about technique, practice and what one gets used to.