Everyday You Aim to Become Little Better Than the Day Before

On the days when he does not feel like it, he trains anyway. He says no to things others take for granted. Pole vaulter Emmanouil Karalis on discipline, failure, and what elite sport can teach us about business.

What does your daily routine look like when you aim to be the best? What do you do differently? 

My daily routine is fully structured around training, recovery, and focus. What I do differently is consistency — even on days when I don’t feel like it, I stick to the plan. I don’t rely on emotions; I rely on the process. 

What keeps you disciplined on days when motivation is low? 

My goal. You don’t train for today — you train for the moment that will matter. Those are the days that build your character. At the same time, my team plays a crucial role — my coaches and physiotherapists keep me focused and consistent, even when I’m not at 100%. 

What single principle from sports would you apply to running a business?

Continuous improvement. Every day you aim to become a little better than the day before. There is no ceiling — only constant progress through discipline and consistency. 

What should a manager take away from the mindset of a top-level athlete? 

The ability to handle failure. In sport, you lose many times before you win. If you can’t deal with setbacks and grow from them, you won’t reach the top. 

Do you have a specific way of dealing with pressure?

I try to turn pressure into energy. When everything is on the line, I stay present and don’t think about the outcome. I focus only on what I need to do in that moment. 

Do you use any technology or data in your preparation? 

Yes, it’s an essential part of my preparation. We track performance, technique, recovery, and sleep. Data helps me better understand my body and make the right adjustments. 

Do you deliberately focus on nutrition, sleep, and recovery?

These are the foundations of performance. Training alone is not enough — without proper nutrition, quality sleep, and recovery, you can’t perform at your best. I follow a consistent routine that allows me to sustain a high level over time. 

What drains your energy the most – and what gives it back to you? 

What drains me the most is negativity — whether it comes from external pressure or my own thoughts. Overthinking and the need to control everything can be more exhausting than the hardest

training session. What gives me energy is my team, the people who support me, and the small daily wins — a good training session, a strong jump, or simply staying consistent on a difficult day. 

Do you still have a “normal life,” or is everything subordinated to performance? 

At this level, “normal life” has a different meaning. Most things are structured around performance — my schedule, recovery, travel, even my free time. However, I strongly believe in balance. Spending time with my family and close people keeps me grounded and mentally strong. 

What have you had to sacrifice that people on the outside don’t see? 

Time with friends, spontaneity, moments of rest without structure. There are many times you have to say “no” to things that others take for granted, because you are committed to a bigger goal. 

Can you recall a moment when everything was at stake – and you delivered? What was going through your mind at that time? 

In those moments, there is pressure, but also a unique sense of calm. I don’t focus on the outcome or what’s at stake — that can take you out of the moment. I stay present and trust the work I’ve done. Everything becomes almost automatic. The only thought is: I’m ready — now it’s time to show it.