Cara du Plessis is Embracing Challenges On and Off the Field

From wrestling mats and rugby fields to jiu-jitsu competitions and engineering studies, Cara du Plessis is proving that resilience, discipline and determination can take you far.

What does wrestling, rugby, jiu-jitsu and engineering have in common? Not dangerous, for Cara du Plessis, they are all opportunities to learn, grow and push beyond her comfort zone.

Cara serves as the Social Media Content Creator for the Mass participation; Opportunity and access; Development and growth (MOD) Programme within the Western Cape Government Department of Cultural Affairs and Sport (DCAS) Sport Development component. Outside of her role at DCAS, she pursues her passion for sport while navigating the demands of engineering studies.

Her journey is a reminder that strength is about more than physical ability. It also requires mental resilience, discipline and the willingness to keep going when things get tough.

For Cara, jiu-jitsu is much like a game of chess, where every movement requires strategy, anticipation and a decision about whether to defend or counterattack. This appreciation for technique and problem-solving drew her to martial arts, with wrestling and rugby becoming natural extensions of her sporting interests.

However, it is the mental demands of sport that have taught her some of her most valuable lessons.

Having experienced both local and international competition, Cara understands that success is not built on talent or previous achievements alone. It also depends on how athletes prepare mentally, particularly when facing pressure, setbacks and moments of self-doubt.

She believes that the difficult training sessions, exhausting days and disappointing performances are just as important as the victories. These experiences help build confidence that is rooted in personal growth and preparation, rather than external validation.

“Being mentally strong has become, to me, the act of pulling myself towards myself in times of turmoil,” she explains.

For Cara, mental strength also means recognising what is within her control and accepting that not every training session or competition will go according to plan. Rather than viewing difficult days as failures, she has learnt to see them as opportunities to identify areas for improvement.

Finding her place in male-dominated spaces

As a young woman participating in sports often associated with men, Cara has also had to navigate the pressure of proving herself. Engineering studies have presented a similar experience, with both environments challenging her to trust her abilities.

Through experience, she has learnt that technique, patience and strategic thinking can be just as important as physical strength. Instead of allowing difficult encounters on the training mat to become battles of ego, she now uses them to assess her skills and identify where she can improve.

This shift in mindset has helped her approach challenges with greater perspective, focusing on learning rather than simply proving a point.

Sport as a source of balance and wellbeing

While competition offers opportunities for achievement, Cara recognises that the pressure to perform can sometimes take away from the enjoyment of sport.

Joining rugby helped her reconnect with the simple pleasure of moving her body without the same performance expectations she experiences in competitive martial arts.

She also sees the connection between physical activity and mental wellbeing in her everyday life. In fact, her mother is quick to notice when she has gone too long without training, often reminding her that her mood gives it away.

Her experience highlights the value of finding physical activities that support not only fitness but also enjoyment, balance and emotional wellbeing.

Turning butterflies into fuel

Cara's advice to young girls who are interested in trying something challenging or unconventional is simple: do not wait for fear to disappear before taking the first step.

Whether she is preparing for an important match, competing in a tournament or writing an engineering test, she experiences the familiar flutter of nervousness that comes with high-pressure moments.

Rather than allowing that feeling to overwhelm her, she visualises the butterflies coming together to ignite a fire within her, helping her focus on the task ahead.

For Cara, the difference lies in how you choose to respond to fear.

“There will be times of great fear. That is inevitable. We must realise we have the power to choose how we react to that fear,” she says.

Her message is one that extends beyond the sporting arena: challenges are an opportunity to discover what you are capable of, and stepping outside your comfort zone can open the door to growth you never imagined.

Through her work at DCAS, her sporting pursuits and her engineering studies, Cara embodies the value of perseverance, continuous learning and having the courage to try.

Her story is an encouragement to young people, particularly girls, to explore new interests, challenge expectations and approach difficult moments with determination. After all, you do not have to be fearless to do great things. Sometimes, you simply have to learn how to make the butterflies work for you.