Totemic tips.
Firstly it's match up specific to totem or sunlight etc. It is mainly neutral and life trading. Just assume conservatively that you can give up 30 percent of your life to enable damage.
Practice flawless block it is very important to kotal to utilize his excess meter. Also let's you not play into them and feel pressured to act
Below are ways to use his tools in addition to his spacing footsies. He does in fact have some of the best mid-range.
Anti zoning vs non zoners.
I can't stress this enough, trade with sunlight you win out by math. It forces them to come to you. Sunlight heals and damages for 100. If you soak a 70 damage high projectile then just duck you win without having to flawless. If they want to win they have to come to you or use amp. Either way you are commanding it. Just flawless the second amp projectile etc.
Anti rushdown
If you know your damage breakpoints then you can use sunlight to trade damage favorably especially while cornered. As an example, if their character can do 200 damage in a combo then you are even while giving up a hit. Since you gain 100 the total damage you take is 100 and they take 100. Understand how much damage they can do at what ranges. Obviously scout out crushes etc that work on counter or if you just want to get it out of the way early you can fish the hit. Math is important for Kotal, if you can't math while playing totemic is not worth it. For instance if scorpion has no more amp in neutral just pop it, most he can get is a raw teleport. You have to test their reaction and decision making. Because they would lose that trade and if you are already life leading he can't contest easily. I've trolled and won a lot of games with people offline just spamming light.
How to totem.
Firstly, it is a future investment or gamble. Always be conscious of this fact. I love gambling so totem is stupid fun for me. If players disrespect it and play regularly you will overwhelm them without them knowing. The heal procs when you summon another totem or when it times out. It's important to decide as you use it to figure out which way you want to utilize it. Using one at a time is typically not worth it. The timer is very long and you have a tremendous amount of time to utilize it. Sunlight also feeds the totem and so do throws. Kotal gets to choose sides on combos so play accordingly.
Panther dash uses.
Ground panther damage and wall carry is significant. You have to get good confirming your errant hits into this. Corner is a favorable position and even with your back to it is favorable against many match ups. The amp is only good for heavily telegraphed projectiles.
Air panther is really good. It keeps zoners honest at mid range without having to commit a forward jump. It is also good for dealing with characters that threaten mid range with forward advancing strings. You can jump and confirm wether to panther or not.