We caught up with Iffland just before her first training dives in Porto Flavia, as she reflected on what it takes to stay at the top of high diving: the physical preparation, the mental strength, and the emotional resilience required to take the leap from the 20m tower.

Beyond World Cup medals and world titles, ‘Rhi’ speaks candidly about the thrill of the dive, the roller coaster of emotions, and the sheer joy of doing what she loves—reminding us why she continues to captivate fans and competitors alike. 

To hear about the high life of high diving's elite, we bring you Iffland discussing the discipline and drive the sport requires — all directly from the athlete's first-person perspective. 

Rhiannan’s Roots

"My story—I’ve been diving since I was a little girl. I started around nine years old, mixing two sports: diving and gymnastics, plus a bit of trampolining. I was always a water baby growing up in Australia, so it felt natural to combine my love for flipping around with being in the water.

"From the first day my mum took me to the pool, I was hooked. I went on to compete on the three- and ten-metre boards, with aspirations of making it to the Olympics and performing on the international stage. But after a while, I started to feel a bit burnt out and needed something fresh—something that would make diving exciting again.

"That’s when the world of Red Bull Cliff Diving and high diving came along, right at the perfect time. I was doing entertainment diving then, which helped me build the skills and confidence to climb from 10 metres up to 20. So, my path really went from competitive diving to entertainment diving, and then into the world of competitive high diving."

Progress to Elite Performance | “No Easy Recipes”

"How do you make it in a sport like this? There’s no easy recipe. I still don’t really consider myself a star, and I see so many people doing amazing things in our sport right now, especially on the women’s side.

"It really comes down to hard work—putting in the energy, the time, the days and hours spent perfecting the small things and the little technical details in each dive. For me, it’s taken many years in the sport to build consistency, especially when it comes to competition and traveling while balancing other projects.

"Those projects, diving from different and unique locations, have been a big part of what drives me. They’ve contributed to how I dive now, because I’m just in love with what I do."

Sporting Emotions | “Oh, There’s So Many”

"Oh, there are so many emotions involved in our sport. Of course, I’ve had many successes, but I believe the competitions that don’t go so well also play a contributing role. Nothing good ever comes easy.

"This sport is definitely a roller coaster of emotions, but that’s part of the game—and part of what excites me. Striving for those high moments, going through disappointment, and then finding the strength to pick yourself back up—that’s something incredible."

The Physical Side of Sports | Preparing for an 80km collision with the water

"Physical strength is important in any sport, and it’s also key for avoiding injuries. Over the last few years, I’ve spent a lot of time focusing on the physical side of my training—not just to prevent injuries, but to work on the areas that really need attention.

"When we’re hitting the water at 75 to 80 kilometres an hour, your body has to be strong enough and prepared to take those impacts again and again. If it’s a long competition day or a demanding diving session, that physical preparation becomes even more important.

"For me, it’s always a mix of body and mind working together. I believe the two go hand in hand. Working on the technical side also strengthens the mental side, because the more you can rely on things being technically solid—and know you’ve done all the work in training—the more it calms the mind."

The Mental Side of Sport | “Mental Strength Is Vital in Any Sport”

"In our sport, I’d honestly say it’s 50/50 between physical and mental—especially in competition. A great deal of consistency comes from having a strong mental game.

"Standing on the edge of a 20-, 22-, or even 27-metre platform takes a lot of work to silence that second voice in your head—the one telling you not to jump, that natural reaction to fear. Mental strength is vital in any sport, but when you add in how scary and intimidating it can be, and the risks involved, it becomes even more crucial.

"It’s not something you’re born with. It’s something you build, develop, and improve over time."

Porto Flavia | “This Location is Iconic and So Spectacular”

"Last year’s event here in Port of Flavia was a fantastic experience. We had great weather, great energy around the competition, and I think this year is going to be just as exciting.

"There are so many divers performing really strongly at the moment, so it’s set to be a great event to be part of and to watch. And of course, this location itself is iconic and so spectacular—that always adds to how special the competition feels."

Commitment, Consistency, Competitors | "It comes down to who shows up on the day and is able to handle the pressure"

"We have a powerful field at the moment. Diving is a fickle sport—very up and down—and looking at the last couple of years of competition, it really can be anyone’s game. It comes down to who shows up on the day and is able to handle the pressure.

"The field is incredibly strong right now. Everyone is diving amazingly, so the title is really anyone’s to grab. It just comes down to who performs on the day."

The Rush | "You're brain is flooded with pure excitement"

"Adrenaline is, to me, a full 360 of emotions in a matter of seconds. It's an addictive feeling. It's like a drug. It. It almost feels like a hyperfocus, where your brain is flooded with pure excitement."