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MEET SALLYTKD
YOUR ONLINE TAEKWON-DO COACH

— My Journey

Offering online programs designed to help you improve your Taekwon-Do skills, kicking ability, and flexibility. SallyTKD has over 27 years of experience in martial arts, represents England in ITF Taekwon-Do, and is a qualified sports coach and personal trainer.

Learn More

— BEGIN YOUR JOURNEY TO ENHANCE YOUR TAEKWON-DO SKILLS

Join Now

Join my online programs to enhance your Taekwon-Do skills and kicking ability.

Experience personalised training designed by SallyTKD to help you reach your full potential.

JOIN US ON MOBILE!

Download the app and join “SallyTKD” to easily stay updated on the go.

BENEFITS OF THE SALLYTKD PROGRAMS

Enhance Taekwon-Do Skills

Improve your Taekwon-Do techniques and master advanced kicking moves with specialiSed training programs.

Develop Flexibility

The programs focus on enhancing your flexibility, allowing you to perform dynamic kicks and movements with ease.

Boost Confidence

Experience a boost in confidence as you progress through our programs and achieve new milestones in your Taekwon-Do journey.

Downloads

It’s been an honour to serve on the AETF Women’s Committee alongside Master Annick and Satu these past few years.

From delivering safeguarding webinars, writing articles on female health in Taekwon-Do, running meet & greets, and celebrating the amazing women officiating and coaching in our sport—we’ve worked hard to give voice and visibility to women across Europe.

It’s been a privilege to be part of this journey, and I’m proud of what we’ve achieved together. Here’s to continuing the work and building an even stronger, more inclusive future for all women in Taekwon-Do.

#AETFWomen #MartialArtsWomen #TaekwonDoEurope #InclusionInSport #WomenInTKD #itfeurope #taekwondo

@itfeurope @itftaekwondofederation

The future of precision coaching is here. [ad]

I’ve been using the GRID™ mat from @signals to refine stance work with my students—helping them see and feel correct angles and foot positioning instantly.

It’s a game-changer for drills, technical accuracy, and long-term muscle memory.

Perfect for Taekwon-Do, flexibility work, and balance training.

Available here: https://rpg.cfd/products/grid™-sun

#taekwondo #martialarts #coachingtools #signalsgrid #stancework #taekwondotraining #coachlife #worcestershiremartialarts

Music: Sunny
Musician: @iksonmusic

Good times with good people!
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#태권도 #Taekwondo

Reliving some euros moments - it always feels like you blink and these events are done and the next is fast approaching!
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#태권도 #Taekwondo #itftaekwondo #martialarts #podium

Which pattern?
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#태권도 #Taekwondo #itftaekwondo #martialarts #internationaltaekwondofederation #itfengland #itfenglandnationalteam

@itfeuros_2025 Juche Tul

📸 @burndalen
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#태권도 #Taekwondo #itftaekwondo #martialarts #internationaltaekwondofederation #bosniaherzegovina

Euros action shots incoming 😝 thanks to @burndalen
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#태권도 #Taekwondo #itftaekwondo #juche
@itfeuros_2025

A huge thank you to everyone who has supported me through the past few years of this journey. Since joining the @itfengland_official National Team 🏴󠁧󠁢󠁥󠁮󠁧󠁿 in 2021—after previously training under another ITF—it became clear that the standard here is simply unmatched.

It took years. A total reinvention of my patterns style. Endless hours of drilling, breaking it down, building it back up—and repeating that cycle more times than I can count. There were tears, setbacks, and more than a few moments where I nearly walked away from competing altogether.

But this time at the @itfeuros_2025, I stood on the podium… in a division filled with some of the most elite patterns women in the world.

Progress isn’t always quick. It’s rarely easy. And the temptation to quit? It shows up often. But just because it’s hard, just because it tests you, just because it would be easier to walk away—doesn’t mean you should.

Keep going. It’s worth it.

#태권도 #Taekwondo #itftaekwondo #martialarts #martialartist #internationaltaekwondofederation #martialartstraining #taekwondogirl #martialartslife #itfengland #itfenglandnationalteam #toptenmartialarts

🥉Senior Female 4.-6. Dan Pattern @itfeuros_2025

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#태권도 #Taekwondo #itftaekwondo #internationaltaekwondofederation

Thank you @topten_martial_arts and @bytomicmartialarts for the shiny new green Dobok 💚♻️🥋

Ready for the euros 🏴󠁧󠁢󠁥󠁮󠁧󠁿🇧🇦

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#toptenmartialarts #itfengland #itfenglandnationalteam #taekwondo #itftaekwondo @itfengland_official

If your instructor starts your martial arts class with static stretches…...

Let’s talk facts.

Static stretching at the start of Taekwon-Do/martial arts training can:
• Reduce explosive power by up to 30%
• Decrease neuromuscular performance
• Increase your risk of injury when kicking cold

If you’re still doing cold hamstring holds or seated stretches at the start of class—it’s time for a rethink.

What should you do instead?

Start with dynamic movements: leg swings, knee lifts, hip openers, light plyometric drills. These prep the muscles and nervous system for action—so your martial arts practice and Taekwon-Do kicks are faster, stronger, and safer.

Your flexibility training still matters, but timing is everything. Save deep static stretching for after training, or dedicate a separate session to mobility.

#taekwondo #itftaekwondo #martialarts #태권도 #martialartstraining #taekwondotraining #coachingsport #karate #kickboxing #stretching

Happy Saturday!

#worcestershire #worcester #worcesteruk #droitwich

Today, Taekwon-Do turns 70. For me, it’s more than patterns and kicks — it’s been my anchor, my teacher, and my home. Through every heartbreak and every triumph, Taekwon-Do has been where I found strength, purpose, and a sense of belonging. It’s given me family across the world, and a community that lifts each other up.

Thank you, Taekwon-Do — for shaping not just my path, but my heart.

@burndalen

#태권도 #Taekwondo #itftaekwondo #martialarts

The countdown 🏴󠁧󠁢󠁥󠁮󠁧󠁿🇧🇦

#태권도 #Taekwondo #itftaekwondo #martialarts #itfengland #itfenglandnationalteam #topten

When in Newcastle! #yopchagi

#taekwondo

Thank you for all the support, guidance and coaching Master @lylian_doulay_off

Celebrating midweek with Bob!

@centurymartialarts @centurymartialartseurope #태권도 #Taekwondo #itftaekwondo #martialarts #gotkickpics #mma #karate #fitness #kickboxing #muaythai #martialartist #mixedmartialarts #blackbelt #martialartstraining #taekwondogirl #flexibility #martialartslife #femalemartialarts #girlswhofight #fightlikeagirl #kickboxinggirl #kickgirlz #martialartsgirl

Static active stretching is about more than just reaching high — it’s about controlling that range with your own strength.

In this drill, the leg is guided to its end range, then left to hold there using nothing but muscle. No hands, no help — just control or the “clench” as we call it at #worcestershiremartialarts

This kind of work builds strength through range and helps turn passive flexibility into real kicking power

#taekwondo #itftaekwondo #martialarts #태권도 #blackbelt #martialartskicks #StaticActiveStretching #IsometricHold #KickingFlexibility #TaekwondoTraining #FlexibilityTraining #SideKickDrills #MartialArtsStrength

How many kicks?
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#martialarts #taekwondo #blackbelt

Hyperextended knees in a forward fold? Yep, guilty! 🫣 Some people’s knees naturally ‘bend backwards’ due to joint laxity or hypermobility, but in Taekwon-Do, that’s not a good thing. It can lead to instability, reduced power, and injury risk.

I’m working on fixing this by being more mindful in my stretches—engaging my muscles instead of relying on my joints. If you struggle with hyperextension, try softening your knees slightly and focusing on active flexibility instead of just sinking into the stretch!

Anyone else dealing with this?

#TaekwonDo #FlexibilityTraining #Hyperextension #MartialArtsTraining #flexibility #knee #knees

What’s this kick called? 🥋💭

#태권도 #Taekwondo #itftaekwondo #martialarts #gotkickpics #mma #karate ##kickboxing #muaythai #fighter #martialartist #mixedmartialarts #blackbelt #martialartstraining #taekwondogirl #flexibility #martialartslife #femalemartialarts #fightlikeagirl #thisgirlcan #kickgirlz #martialartsgirl #taekwondowtf #taekwondokick #martialartstricking

There are so many people out there who will tell you that you cant, that you shouldn’t, that you’re wrong. What you’ve got to do is turn around and say “watch me”.

I can, and I will ….. just watch me mother f**kers. 🔥

Let me show you how this is done.

#태권도 #Taekwondo #itftaekwondo #martialarts #martialartist #femalemartialartist

Some people have said my left leg twisting kick is 💩 let’s lay that one to rest 😘

#twistingkick #twistkick #태권도 #Taekwondo #itftaekwondo #martialarts #martialartist #internationaltaekwondofederation #blackbelt #martialartstraining #taekwondogirl #flexibility #biturochagi

@thewarrioropen

Action shot 📸

@pieter.uys.photography
#태권도 #Taekwondo #itftaekwondo #martialarts #karate #martialartist #mixedmartialarts #blackbelt #martialartstraining #taekwondogirl #flexibility #martialartslife #femalemartialarts #kickgirlz #martialartsgirl #warrioropen

On International Women’s Day, I had the privilege of sharing the mats at the @thewarrioropen with some truly inspiring women, all of whom push me to be better every day. Grateful for the opportunity to learn from such amazing performers.

#taekwondo #itftaekwondo #태권도 #martialarts #internationalwomensday

Catching up with all the best people!

#taekwondofamily

Oh, to be the little girl who moves with power, whose kicks land sharper, whose mind is keener, whose voice commands respect—not because she asks for it, but because she earns it.

Oh, to be the woman they fear, the woman they cannot match, the woman who has built in thirty years what they could not in a lifetime. How small they must feel to try and tear her down.

Did they think we did not fight for every inch of ground we stand on? That we did not bleed, sweat, and break, only to rise again, stronger?

No. We fought. We fight. And we will never stop fighting—because they have never known what it is to be a woman who was broken, who was beaten, yet still bloomed in the face of adversity.

📸 @pieter.uys.photography
#internationalwomensday #iwd #iwd2025 #internationaltaekwondofederation #itftaekwondo #taekwondo #femaleathlete #martialarts

I’ve been reflecting a lot on what true allyship looks like in Taekwon-Do. It’s not about men taking charge of women’s progress—it’s about working with us, not deciding for us.

For real change to happen, we need male allies who:
Amplify women’s voices—not speak over them
Support, not rescue—help break down barriers, don’t take over
Champion female coaches & athletes—mentorship and sponsorship matter
Challenge outdated biases—because equality makes the sport better for everyone
Collaborate, not dictate—progress is strongest when we move forward together

Women in Taekwon-Do already have the talent, the drive, and the vision. We don’t need permission, we need genuine support. Allyship isn’t about men stepping in to fix things—it’s about standing alongside us, listening, and ensuring that women have the same opportunities to thrive.

I’ve written a blog diving deeper into what this means and how it can be put into action. Have a read and let’s keep this conversation going.

🔗 Read here: https://www.worcestershiremartialarts.co.uk/post/male-allyship-in-progressing-women-in-taekwon-do

#InternationalWomensDay #WomenInTKD #Taekwondo #EqualityInSport #MartialArtsForAll #taekwondoforall #itftaekwondo #internationaltaekwondofederation

This kick from Ul-Ji has been frustrating me—I felt the trajectory was off. So I slowed it down, analysed it, and worked on refining the movement. The first part of the video is a slowed-down version of a single execution, repeated four times for clarity, followed by multiple real-time reps—each one recorded individually, not looped. Still a work in progress, but consistency is improving!

#Taekwondo #UlJi #KickingDrills #kick #태권도 #martialarts #itftaekwondo #taekwondogirl #blackbelt #blackbelt

Aiming for that next brick 🧱

#flexibility #taekwondo #sport #tkd #kick #fight #girl #martialarts

I’ve been using distraction stretching with a medium-to-heavy resistance band, and it’s been a game-changer for my flexibility. Instead of forcing a stretch, the band helps create space in the joint, letting everything relax and move more freely.

Before I started using this, I’d hit a wall with certain stretches—no matter how much I worked on them, they still felt tight. But adding joint distraction took the pressure off, and suddenly, I could go deeper without feeling restricted.

If your hips feel stuck, or your kicks aren’t as smooth as you’d like, give this a try. It’s great for loosening up before training or working on long-term mobility. Let me know if you try it!

#TKDkicking #HipMobility #FlexibilityTraining #MobilityForKicking #TaekwondoTraining #StretchingForAthletes #ResistanceBandStretching #KickHigher #InjuryPrevention #태권도 #Taekwondo #itftaekwondo #martialarts #martialartist #mixedmartialarts #blackbelt #martialartstraining #taekwondogirl #flexibility #martialartslife #femalemartialarts #l#martialartsgirl

Putting in the Work for Stronger Hips and Better Kicks

This is me working on the last of my hip mobility exercises for the day. It’s not the most exciting part of training, but it makes a huge difference. When your hips move well, everything else—your kicks, stances, and even recovery—feels smoother.

Before focusing on hip rotation, I’d feel tight after sessions, my lower back would take too much strain, and certain kicks felt restricted. Strengthening my hip rotators and improving internal and external rotation has helped with balance, control, and generating power without compensating elsewhere.

If your kicks feel stiff or you struggle with pivots, it might not be a flexibility issue—it could be your hip rotation. This kind of work isn’t flashy, but it pays off in the long run. Who else is working on their hip mobility?

#TKDkicking #HipMobility #MartialArtsTraining #TaekwondoTraining #MobilityForKicking #HipStrength #KickingPower #FlexibilityTraining #BalanceAndControl #InjuryPrevention #StrengthForKicking #HighKicks #HipRotation #MartialArtsConditioning #StrongerHips #KickHigher

Unlock Better Kicking Mechanics with Internal Hip Rotation. If your kicks feel restricted, unbalanced, or lack precision, your internal hip rotation could be the missing link. This movement allows your thigh to rotate inward at the hip joint, a key factor in efficient kicking and pivoting in Taekwon-Do.

What is Internal Hip Rotation?

Internal hip rotation occurs when the femur (thigh bone) rotates inward within the hip socket. This movement is crucial for stability, balance, and generating power in kicks. If your internal rotation is limited, your body compensates in other areas—leading to inefficient movement, reduced power, and even lower back pain.

✅ How This Affects Your Kicking:
• Turning Kicks & Hook Kicks – Internal rotation allows your hip to open properly, so you can chamber, extend, and recover smoothly.
• Spinning Techniques – Helps generate torque and fluidity in movements like spinning hook kicks and back kicks.
• Stability in Stances – Supports proper alignment, reducing unnecessary wobbling or strain when shifting between stances.
• Injury Prevention – Improves hip function, reducing strain on the knees and lower back during explosive kicks.

How This Drill Helps

This exercise strengthens the deep hip rotators, glutes, and core, improving balance, mobility, and power transfer in your kicks. If you struggle with hip tightness, instability, or lower back discomfort after training, working on internal hip rotation can make a huge difference.

Make hip mobility a priority and feel the difference in your technique. Who else is working on their hip rotation?

#hipmobilityexercise #hips #mobility #yoga
#TKDkicking #HipMobility #MartialArtsTraining #TaekwondoTraining #HipStrength #KickingPower #FlexibilityTraining #MobilityForKicking #HipExercises #GluteStrength #BalanceAndControl #KickHigher #StrengthForKicking #InjuryPrevention #TaekwondoAthlete #HighKicks #hipstrengthening #hipstrengtheningexercise #hipexercises #psoasmuscle #psoasstrengthening #glutesworkout #glutesworkout #injuryprevention

If your kicks feel restricted or unbalanced, your hip mobility and strength might be the problem. This simple exercise strengthens the key muscles responsible for powerful and controlled kicks.

✅ What This Works:
• Glutes (Side of Your Hips) – Helps with balance and kick height.
• Hip Rotators (Deep Hip Muscles) – Controls your leg position for cleaner technique.
• Hip Flexors (Front of Your Hips) – Helps lift your knee higher for better chambering.
• Core & Lower Back – Keeps you stable and in control.

Why This Matters for Martial Artists:
• More range of motion for kicks like side kick & turning kick.
• Better balance and control when pivoting or switching stance.
• Less chance of injury, so you can train harder and longer!

Try this drill with a light band and focus on smooth, controlled movement. Your hips will thank you! Who’s adding this to their routine? ⬇️

#TKDkicking #HipMobility #MartialArtsTraining #GluteStrength #HipExercises #KickHigher #TaekwondoTraining #Flexibility #StrengthForKicking #taekwondo #itftaekwondo #태권도 #martialarts #taekwondogirl ##hipmobility #hipstrengthening #hipstrengtheningexercise #hipexercises #psoasmuscle #psoasstrengthening #gluteexercise #glutesworkout #glutesworkout #injuryprevention

IIC Wales 🏴󠁧󠁢󠁷󠁬󠁳󠁿 thank you @tkdtekkers for the photos 📸
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#태권도 #Taekwondo #itftaekwondo #martialarts

The last few months have been non-stop! I’ve been in high demand for projects, webinars, academic work, seminar bookings, contracts, collaborations and commissions—oh, and let’s not forget an interview for a very exciting, life-changing career opportunity! 👀✨

Some amazing things have been happening for me this year, and honestly, it’s been a breath of fresh air after the last few years. I know I keep hinting at things… but trust me, you’ll want to watch this space 👀 Big things are coming, and I can’t wait to share the outcomes of my hard work.

#태권도 #Taekwondo #itftaekwondo #martialarts #martialartist #blackbelt #taekwondogirl #martialartslife #femalemartialarts #goodthingsarecoming #livingmybestlife #mightyfist #mightyfisteurope #mightyfistdoboks

Not sure what’s worse … the fact I got beaten up by a cat or the fact the cat doesn’t even belong to me 🤣🤣🤣

Any one else have a fluffy training partner?
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#cat #catsofinstagram #instacat #flexibility #stretching #taekwondo #itftaekwondo #martialarts #태권도 #taekwondogirl #yoga

The headspace I needed today!
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#dojang #태권도 #itftaekwondo #taekwondo #taekwondogirl #martialarts #martialartist #dojo

🥇At the @itfengland_official National Championships in the Senior Ladies 4-6th Dan Patterns!

It was an absolute privilege to share the mats with Mrs Hassan-Spiller, a truly humble and exceptional competitor. Beyond her incredible skill as a martial artist, she is an inspirational woman whom I hold in the highest respect 🥰

#taekwondo #itfengland #itftaekwondo #taekwondolife #태권도

What kick is your favourite (or least favourite) drop it in the comments below ⬇️
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#태권도 #Taekwondo #itftaekwondo #martialarts #gotkickpics #mma #karate #fitness #kickboxing #muaythai #training #motivation #fighter #martialartist #mixedmartialarts #blackbelt #martialartstraining #taekwondogirl #flexibility #martialartslife #femalemartialarts #girlswhofight #fightlikeagirl #kickboxinggirl #kickgirlz #martialartsgirl #fit #trainhard

One of my most favourite kicks in Taekwon-Do #biturochagi #twistingkick I’m lucky that I don’t struggle with this kick …. Thanks to my hip set up! Do you struggle with this kick?

Fun fact: I used to get called “rubber legs Sally” when I was younger, due to my weird flexibility 🥹😅🥲

If you do struggle with this kick, don’t worry I’ve got you covered with an amazing announcement coming soon!

📸 @pieter.uys.photography
🥋 @the.almighty.monkfish (poor boy)
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#태권도 #Taekwondo #itftaekwondo #martialarts #gotkickpics #mma #karate #fitness #kickboxing #muaythai #training #motivation #fighter #martialartist #mixedmartialarts #blackbelt #martialartstraining #taekwondogirl #flexibility #martialartslife #femalemartialarts #fightlikeagirl #kickboxinggirl #kickgirlz #martialartsgirl #fit #trainhard

When I said I couldn’t jump…. Perhaps I lied a tiny bit 🥋

📸 @pieter.uys.photography

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#taekwondo #taekwondokick #taekwondolovers #taekwondolove #taekwondoitf #taekwondowtf #taekwondotraining #flyingkick #sidekick #martialarts #martialartskicks #karate #kickboxing #blackbelt #taekwondogirl #martialartsgirls

Grumpy face 🤣
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#태권도 #Taekwondo #itftaekwondo #martialarts #gotkickpics #mma #karate #fitness #kickboxing #muaythai #training #motivation #fighter #workout #gym #martialartist #mixedmartialarts #blackbelt #martialartstraining #taekwondogirl #flexibility #martialartslife #femalemartialarts #girlswhofight #fightlikeagirl #kickboxinggirl #kickgirlz #martialartsgirl #fit #trainhard

Euro prep 2025….

#태권도 #itftaekwondo #taekwondo #itftkd #moonmoo #taekwondokicks #martialartskicks #martialarts

Back to a different kinda work!

#twistkick #biturochagi #태권도 #Taekwondo #itftaekwondo #martialarts #gotkickpics #mma #karate #fitness #kickboxing #muaythai #training #motivation #fighter #workout #gym #martialartist #mixedmartialarts #blackbelt #martialartstraining #taekwondogirl #flexibility #martialartslife #femalemartialarts #kickboxinggirl #kickgirlz #martialartsgirl

Fire Hair🔥

#portraitphotography #hairphotography #photography

Bring on the colour!

#portraitphotography #photography #photoshoot

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