Zintle Mpupha: ‘Sevens teaches you to live in those high-pressure moments’

Zintle Mpupha has represented South Africa in both sevens and 15s and has demonstrated throughout the Women’s Rugby World Cup that her versatility on the field has become one of her greatest strengths.

At 31 years old, she’s a player who usually takes to the field as centre but is clearly very comfortable anywhere in the backline. She has a flexibility to her style of play that proves invaluable in a fast-moving, high-stakes tournament like the World Cup.

Her ability to quickly adapt offers coaches more tactical options and also helps her stay composed under pressure, knowing that she can make a difference no matter the role or position she’s asked to play.

Canada captain Alex Tessier on being the dark horse in RWC

Canada captain Alex Tessier on being the dark horse in RWC

Her journey from sevens to the World Cup has been built on adaptability and experience.

“Sevens teaches you to live in those high-pressure moments, there’s no room to hide, every second counts and each decision can change the game,” Mpupha told RugbyPass.

“That environment sharpened my ability to make quick decisions, manage space effectively and maintain intensity over long periods.

“It also taught me resilience because in sevens you can be down and out in one minute but turn the game around the next. Those lessons have translated into 15s, especially at the World Cup, where the stakes are so high.

“It’s about keeping composure, adapting to what’s in front of you and the skill be it passing, tackling and quickly bouncing back up into the game.”

That resilience really came to the fore on the game’s biggest stage as the Springbok Women made history by reaching the knockout rounds for the first time.

Mpupha said: “It was a mix of joy and gratitude. Personally, I thought back to all the years of sacrifice, challenges faced and the faith that kept me going when the road wasn’t easy.

“To finally see it pay off on a stage like the RWC felt like a testimony to God’s grace and our team’s resilience. For women’s rugby in South Africa, it was so much bigger than just us.

“I think it was a message that the Springbok Women belong at the highest level. It means that young girls can dream bigger and the country can start to see the true potential of women’s rugby.”

At 31, Mpupha finds herself in a dual role: player and mentor. She knows her experience is a steadying hand for those coming through.

“On the field, it’s about composure, showing younger players that you can handle pressure, stick to the system and still express yourself.

“Off the field, it’s about being approachable, sharing knowledge and making them feel supported in moments of doubt.

“International rugby can be overwhelming, especially at a World Cup, so I try to be a calming voice and a big sister figure.”

Her intelligent rugby brain has developed against the very best. Matches against giants like New Zealand are about more than raw emotion.

“You know they will test every part of your game. For us, the key was discipline and structure. We couldn’t get caught up in their tempo or play on emotion alone.

“Our physicality is always a strength, but it needed to be applied smartly with dominating collisions, slowing their ball and staying patient.

“At the same time, speed and fitness had to come into play, especially in transitions. If I had to choose one thing it was our discipline and structure. That gave us a foundation to compete, to stick to our plan and to trust each other in the big moments.”

But perhaps the role she embraces most passionately is that of a role model. She’s acutely aware of what her presence in green and gold means for those who will follow.

“I want girls to know their dreams are valid, no matter where they start. I was once a young girl with a dream too and it took years of work, setbacks and faith to get there.

“If you stay consistent and keep working even when no one is watching, opportunities will come. I want young girls to see us and know that it’s possible – whether it’s rugby, studies or something else entirely, you can break barriers.”

Looking ahead, Mpupha isn’t only thinking about her own game, though she still has plenty of ambition there. She wants to help create proper pathways for the next generation.

“My personal goals are to keep growing as a player and leader and to continue representing South Africa in both sevens and fifteens.

“I also want to be part of building pathways for younger girls so that when they pick up a rugby ball, they already see a future in the sport.

“I hope South Africa will keep growing the game at the grassroots level so that we see more opportunities and investment in our athletes. The talent and passion is there – it’s now about building a structure that gives every young girl a chance to reach her potential.

For her, that future is also about identity as the Springbok Women are not just borrowing a name, they are creating their own legacy within it.

“We respect the Springbok name deeply, but we also know that we’re writing our own story within it. We want to be known for our resilience, unity and courage.

“In terms of style we bring physicality, passion and flair that’s uniquely South African. We want people to look at us and see a team carving a legacy of heart, strength and pride in green and gold.”

Zintle Mpupha is proof of what belief and persistence can build. More importantly, she’s part of a team determined to make sure the door stays open for those who come next.