Springbok Women's Sevens aiming to set standard at Africa Women's tournament

But for the team's assistant coach Cecil Afrika and the players, that pressure will also be the motivation they need to go out and perform in Accra on Saturday and Sunday.

"There is always pressure at this level," said Afrika.

"We need to do well in this tournament to secure a place in the World Rugby Challenger Series, and we are aware of that reality. That pressure will always be there in professional sport, so we need to convert that to internal motivation for the squad.

"We know what we need to do as a squad and what is needed to be successful, and that is our focus area. That helps to get rid of the outside pressures as we focus on ourselves rather than external factors," he added after they had completed another solid session on a hot day in Stellenbosch.

South Africa face Burkina Faso, Zimbabwe and Tunisia in their pool on Saturday at the University of Ghana Rugby Stadium and Afrika said they have prepared well for this tournament where they have a good track record.

"We have done well in the past, but that is not a guarantee for the weekend," he said. "We have some experience in the squad and that always helps. It is nice to have a couple of younger players in the team as well, as they bring energy into the set-up which perks up the senior players.

"So, there is a good, vibrant mood in the camp and we are ready to travel and play."

Ghana will be a new destination for the team, who won every tournament they played in Monastir, Tunisia in recent years, and Afrika said they are excited about the new location.

"It's also an indication that rugby across the continent is growing and that is a wonderful thing," said the former Blitzbok star.

"We all want rugby in Africa to be strong and with good depth, so going to a new venue shows that growth that we all want as coaches, especially in the women's game."

For Zintle Mpupha, who made her debut for the Springbok Women's Sevens team in Amsterdam in 2013, the tournament brings as much excitement as that very first one.

"It is always great to play for this team and with these ladies," said Mpupha.

"We have been successful in Africa over the years and I don't see why we can't do so again. We trained well and will most likely be the highest ranked team there, so we also need to show why and set that standard when we play this weekend."

Mpupha said the coaches prepared them well, but that the players also have a responsibility to make sure they are as best as they can be: "We get feedback after every session and we have we can do our own analysis on a system called 'Hudl', where you can go and watch your training session and have a look at where you can improve on.

"That is important for us as players in order to arrive at each training session as prepared as we can be as that also helps the coaching staff, making their jobs easier as we all on the same page."

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