Irish pole vaulter and sports scholarship athlete from Cork, Conor Callinan, who represented Ireland at the European Team Championships in Maribor, Slovenia at the end of June, celebrated the best result of his career to date at the Championships, clearing 4.90 metres in the pole vault. The talented pole vaulter has already set multiple Irish indoor age-group records, including a 4.75 m under-20 clearance, and has claimed national titles both at junior and senior level. Team Ireland finished fifth overall in division 2 of the European athletics championships, narrowly missing out on making the top table for the competition. Conor chats to Niamh Coughlan about what it takes to be a pole vaulter.
A student at Dublin City University (DCU), Conor is originally from Glanville, a small village north of Cork city. At DCU, he vaulted a new personal best and university record of 4.45 m during the 2025 Irish Universities Athletics Association (IUAA) Championships. A member of Leevale Athletics Club in Cork City since the age of nine, growing up, Conor explored a wide range of disciplines in athletics before discovering his natural aptitude for pole vaulting at the age of 13. “I was always a really energetic kid, so I naturally gravitated toward sports. I tried everything growing up. Gymnastics was actually my main sport from the age of five. I competed with Douglas Gymnastics Club and won All-Ireland titles at juvenile level.”
After turning 13, the young athlete decided to step away from gymnastics to focus more on athletics. “I’d already been running with Leevale AC since I was nine, trying every event under the sun before discovering pole vault at 13. Along the way, I also dabbled in swimming, GAA, and soccer, but athletics and gymnastics were always my favourites.”
Conor is currently in his second year at Dublin City University, where he is pursuing a BSc in Bioprocessing on a sports scholarship.
“One of my earliest memories of athletics was watching the Cork City Sports International for my ninth birthday.,” he shares. “Even though I was heavily involved in gymnastics at the time, I’d always loved to run. My parents brought me out to the track to experience professional athletics up close, and I was instantly hooked. Just two months later, I joined Leevale AC – and I’ve never looked back since.”
Conor began his athletics journey as a hurdler, and in his first year of secondary school, he won the Minor All-Ireland Schools title – breaking the Irish Schools record for his age group in the process. “My hurdles coach, John Naughton, was incredibly knowledgeable and knew I had a background in gymnastics, which is a key component of pole vault, along with speed, something I already had from hurdling. He suggested I give the pole vault a try. I was a bit hesitant at first, but I quickly fell in love with it.”
With the guidance of his pole vault coach, Derrick Neff, the event soon became his main focus. In 2019, Conor won both the hurdles and pole vault at the All-Ireland Schools Championships, breaking the Irish Schools record in pole vault. Just weeks later, he earned his first Irish cap, representing his country in pole vault at the Schools International Athletic Board (SIAB) International. “That season was a turning point and I realised I had real potential in the event.”
The technical demands of pole vault don’t come without their challenges. “There are definitely many difficult aspects to the sport. The technique is very complex. It takes years to refine and even then, you’re always working on something.” For Conor, the biggest challenge has been the mental pressure.
“My technique is quite strong at this stage, but there are days when the hardest part is getting my mind to let me jump. It can be scary. I’ve been in great physical shape before, but mentally things just wouldn’t click and on those days, nothing seems to work. It’s really frustrating. I’ve faced a number of mental blocks over the years, even to the point where I had to step away from vaulting for a while. But I’ve learned that you just have to keep showing up, stay patient, and eventually, things will fall into place.”
For those who are unfamiliar with the sport, pole vault is a highly technical and physically demanding event that combines speed, strength, and precision. It involves a sprint while carrying a flexible pole, typically around 4.50 metres long, which the athlete plants into a box on the ground to launch themselves vertically and clear a horizontal bar set several metres above.
To prepare for a vault run, Conor focuses on keeping his mind calm and clear. “Before I jump, I take deep breaths to settle myself. I empty my mind completely. I try my best not to focus on the bar itself. Instead, I concentrate on the technical cues my coach, Jim Alexander, gives me. Those are the things I need to perfect in order to jump higher. I work on clearing my mind of any negative thoughts so I can approach each vault with a sense of freedom and confidence. If I overthink it, that’s when things go wrong, so I keep it simple and trust myself and the pole to do the work. I also include regular meditation sessions throughout the week, which really helps me stay mentally steady and focused.”
For Conor, the groundwork and preparation for the season ahead is laid down during the winter season. “Winter isn’t really about vaulting for me, it’s the time to focus on building speed, endurance, strength in the gym, and gymnastics skills. It’s all about getting my body into the best possible shape. At the same time, I also work on refining key technical elements. Without solid technique, it’s incredibly difficult to jump high, no matter how strong or fast you are.”
Conor’s proudest moment to date came just two weeks ago when he was named to the Irish squad for the European Team Championships in Maribor, Slovenia, which took place last week. “It’s my first senior international team, so it really means a lot to me. It felt amazing to finally be recognised and rewarded for all the hard work I’ve put in over the past few years.”
Another standout achievement in his career was becoming the youngest ever winner of a National Senior Championship in athletics at just 16-years-old. “That was such a big moment for me. I genuinely wasn’t expecting to win, especially as the youngest in the event. I was completely overwhelmed, and it meant so much.”
As a student living in Dublin, Conor leads a busy but balanced life. “My course has a pretty heavy workload, which isn’t ideal as a scholarship athlete, but I do my best to manage it all. Most mornings I’m in lectures, then I train in the evenings and try to squeeze in some time at the library. It can be hard to find time for everything, especially now that I’m living away from home and have more responsibilities, but I’m heading into third year now, so I’ve gotten used to the routine’.
“This year, I feel like I’ve found a really good balance across all areas of my life. Even though I’m busy with training and studying, I always make time for my boyfriend, friends, and family. When I’m not on the track or in the library, I’m usually out and about doing something. I love going on nights out with my friends, as long as it’s not before a big session. I don’t want to miss out on making memories just because I’m a scholarship athlete. Balance is essential and without it, this lifestyle just isn’t sustainable.”
The weekly training routine is a mix of track and gym work, depending on the demands of each season. As competition season approaches, the pole vault sessions increase so that he is in tip-top shape. College evenings are spent with friends. This summer, Conor is also working part-time as a catering assistant at Dublin Zoo while continuing to focus on his training for the summer athletics season.
It hasn’t always been smooth sailing for Conor. He’s faced his share of mental and physical setbacks, including moments where he would “blank” just before a jump. “I’ve had a lot of mental blocks where my brain just wouldn’t let me jump. It was frustrating, but I kept showing up, and eventually things started to fall into place.”
He has had to learn some lessons from a young age but which have benefitted him in many ways. “It can be really tough at times, but I’ve learned not to let the highs get too high or the lows drag me too low. There were moments when things just weren’t clicking and I genuinely considered quitting but I chose to persevere and keep going. I’ve realised how important it is to celebrate the small wins along the way. Sometimes I’m too hard on myself; I work so hard, and I don’t always take the time to acknowledge the little milestones. But those moments matter just as much.”
Physically, he also dealt with challenges and last year, he tore a muscle in his chest that sidelined him for several months. “It was annoying, but I focused on rehab and got back to full fitness this year. In a way, it gave me a chance to take a break from athletics and do something different. I travelled a lot during that time, which is something I wouldn’t normally get the opportunity to do during a busy competition season.”
Having the right coach is also a crucial part of an athlete’s success; they’re the ones who spend the most time with you during performance and preparation. “My coach, Jim, places a strong emphasis on the technical aspects of pole vault, which is so important for long-term progress. His approach has taught me to be patient and consistent. Sometimes progress feels slow, but then out of nowhere, you’ll make a breakthrough.” Conor’s advice to young athletes would be to train your mind as well as you train your body. “And don’t be afraid to try every event—you never know which one you’re really suited to until you try.”
Swedish-American pole vaulter, Armand Duplantis, is a role model to Conor. “He’s the world record holder in pole vault and just on another level. I really admire him for how much exposure he’s brought to the event. I love watching him jump; his technique and consistency are incredible. I actually got the chance to see him break the world record in person at the Paris Olympics last year. It was such an amazing experience and definitely something I’ll never forget.”
Looking ahead, competing at the Olympic Games is firmly on Conor’s radar. “I’d love to compete in the Olympics. It’s been my dream since I was a kid. It’s a big goal, but I’m going to give it everything I have to make it happen.`’ When it comes to dream venues, two stand out. “The London Stadium, where the 2012 Olympics were held, would be incredible – the atmosphere there is insane. And the Monaco stadium, where the Diamond League takes place, just looks so cool. I’d love the chance to compete there one day.”
There are also clear ambitions for his professional career. Conor hopes to progress further in the biopharma industry after graduating from university. “Working in pharma while competing around the world would be just unbelievable.”