South Africa coach Swys de Bruin on Thursday urged his side to enjoy the "biggest game of your life" when they face champions New Zealand in their Women's Rugby World Cup quarter-final.

The Springboks and the All Blacks have long been the dominant forces in international men's rugby union, winning seven World Cups between them.

But while New Zealand have won a record six women's World Cups, South Africa are preparing for their first quarter-final.

Victory for the Bok women at Exeter's Sandy Park on Saturday would be a huge upset.

South Africa's Pool D campaign included wins over Brazil and Italy but ended with a thumping 57-10 loss to fellow quarter-finalists France.

De Bruin on Thursday named his side to take on New Zealand.

"They have won the World Cup six times already. We did not even enter the qualification play-offs in 2017 and lost all our matches in 2022. That is how far behind we are against them," he said.

"Their players' passing ability and accuracy are amazing, and one can see they have played this game from a young age. That is not the case with us but, that said, we have improved so much, and few teams will beat our heart and guts."

De Bruin added a message to his players: "Leave nothing on the field. We will carry you off if you are too tired to walk at the end of it. This is the biggest game of your life, go out and enjoy it."

- 'Fresh legs, eager minds' -

De Bruin has made 10 changes to his starting side, recalling captain Nolusindiso Booi. The veteran lock was one of several players rested against France.

There are seven forwards among the eight replacements, with Eloise Webb the only backline cover.

"We are a team that like to dominate up front and playing two fresh packs –- in each half –- against the Black Ferns is a tactical decision," De Bruin said.

"We rested all those players against France to be ready for this Test and now it is time for them to take on New Zealand with fresh legs and eager minds."

New Zealand have been boosted by the return of midfield back Amy du Plessis and No 8 Kaipo Olsen-Baker. The pair were both injured during the Black Ferns' tournament opener last month.

Olsen-Baker replaces Liana Mikaele-Tu'u and goes into the starting 15. Du Plessis has been named on the bench.

Du Plessis' return comes after Logo-I-Pulotu Lemapu-Atai'i Sylvia Brunt was ruled out with a head injury, with Theresa Setefano picked to start at inside centre.

New Zealand go into the game buoyed by a 40-0 thrashing of fellow quarter-finalists Ireland.

"This match against South Africa means a lot to us, it's a final, we are also aware of what this game means to South Africa," said coach Allan Bunting.

"We have selected our strongest available 23."