Molly Carlson: Turning Fear into Fuel on the Cliff Diving Circuit

Molly Carlson is one of the most recognizable faces in a sport that most people didn’t know existed just five years ago. As a World Series cliff diver and Red Bull athlete, she launches herself off structures the height of a six‑story building, hitting the water at roughly 75 km/h (about 46 mph). A misstep in 2025 sent her into an unplanned double‑flip, but the memory of that slip still fuels her drive.

Carlson grew up in Thunder Bay, Ontario, and began bouncing off a one‑meter springboard at age eight. By nine she was the first kid in her hometown to tackle a 10‑meter platform, a feat that earned her the label “fearless” even though she felt anything but. A scholarship to Florida State University took her into traditional springboard diving, but COVID interrupted her college career just as Team Canada reached out for high‑platform experience.

The Unlikely Beginning

When Carlson first stepped onto a 20‑meter platform in Montreal, the height felt surreal—almost six stories above the water. The stillness she experienced there was a revelation for a mind that constantly races with anxiety. She describes the moment as “flying,” and it became the reason she still chases high diving today.

Unlike the common perception that cliff divers are fearless, Carlson says every athlete on the platform feels fear. She views that nervousness as a safety net that sharpens focus. Acceptance of fear, she argues, is the key that unlocks a flow state where the body takes over and the mind quiets down.

Training Limits and Physical Toll

Because each impact is so punishing, Carlson can only practice high dives four times a week—twice on Tuesday and twice on Thursday. Women hit the water at 75 km/h, while men exceed 85 km/h, a speed that feels “like hitting concrete.” Divers must take four months off the 20‑meter platform each year to allow recovery, which means they may only rehearse a single dive a handful of times.

To prepare for the three‑second burst of a dive, Carlson focuses on explosive power, frequent box jumps, and trap bar deadlifts that spare her back after knee issues. She also does neck and core work to help her body absorb the force, even though MRIs have shown she’s losing cartilage—a legacy of being an early pioneer in a sport without permanent facilities.

Baby Steps After a Slip

A month after her 2025 misstep, Carlson faced the same dive again and struggled with mental blocks. She solved the problem by returning to the basics: practicing the running approach on flat ground, then progressing through three, five, seven, ten, and fifteen meters before feeling confident enough to climb back onto the platform.

Her recovery technique extends beyond diving. Carlson believes that taking small, deliberate steps—whether it’s studying for a test or rebuilding confidence after a setback—helps the brain trust the process rather than rushing back in with fear.

Staying Grounded Between Dives

While on the edge, Carlson is focused on survival, but in the waiting room her anxiety can spiral. She plays the game 2048 until she “can’t breathe,” using the frustration as a grounding tool that signals she’s mentally ready to dive.

Off the water, her anxiety often revolves around what others think, a deeper fear of “Am I enough?” She now uses personal mantras to counter those spirals, acknowledging that managing anxiety is an ongoing process of small adjustments.

Authenticity and the Brave Gang

Before cliff diving, Carlson curated a filtered Instagram persona that hid her insecurities. The pressure to appear perfect led to a dark period of self‑doubt, especially when competing against smaller athletes.

A shift began during COVID when she started posting raw TikToks—jumping off a roof into a pool, laughing while terrified. The authenticity resonated, quickly amassing a million followers. She later launched the “Brave Gang,” a hashtag encouraging people to share real moments of courage, from first cartwheels to first dates after divorce.

Posting honestly has reminded Carlson that she’s allowed to be herself, and it shows others they don’t have to face anxious thoughts alone.

Self‑Care Rituals on the Road

• Stay an extra day. Carlson and her teammates now take one additional day after competitions to let adrenaline settle and avoid the post‑trip fatigue that once left them sick.
• Hydrate like it matters. Consistent hydration is non‑negotiable given the travel and heat exposure during racing seasons.
• Bring your skincare routine. A simple, familiar routine provides normalcy, and sunscreen is crucial for her very fair skin.
• Do your makeup. Spending 30 minutes on makeup before a dive isn’t about appearance; it grounds her and boosts confidence.
• Use a foot hammock. These inexpensive hooks attached to airplane tray tables keep feet elevated, preventing swelling after physically demanding competitions.

The Takeaway: Fear as a Partner

Carlson’s message isn’t to eliminate fear; it’s to welcome it as a necessary ally. By letting nervousness stay on the platform, she finds the sharpness needed to execute daring dives.

Her journey shows that bravery and anxiety can coexist, turning what many see as a weakness into a source of power. “Accepting that fear is 100 % allowed to be there is step one to doing some very cool stuff,” she explains, inviting anyone facing a terrifying goal to simply start with that acceptance.