Objectives This systematic review and meta-analysis aimed to compare the effects of repeated sprint training with one change of direction (RS-OCOD) and multidirectional changes of direction (RS-MCOD) on players’ jumping, sprinting, and change-of-direction (COD) ability. Methods Following PRISMA guidelines, 15 randomized controlled trials involving 223 players were analyzed. Standardized mean differences (SMD) and 95% confidence intervals (CI) were calculated using fixed- or random-effects models. Heterogeneity (I2 statistic), publication bias (funnel plots and Egger’s test), and sensitivity analyses were conducted. Subgroup analyses differentiated RS-OCOD and RS-MCOD outcomes. Results RS-COD training significantly improved countermovement jump (CMJ) (SMD = −0.68, 95% CI [−1.04 to −0.34]), 20–40 m sprinting ability (SMD = 0.70 [0.39, 1.01]), and COD ability (SMD = 0.77 [0.39, 1.16]). RS-MCOD demonstrated superior effects on 20–40 m sprinting ability (large effect: SMD = 0.97) and COD ability (large effect: SMD = 0.97), while RS-OCOD showed greater benefits for CMJ (large effect: SMD = −0.92). High heterogeneity (I2 > 70%) was observed in 5 m/10 m sprint analyses, attributed to methodological diversity and age variability. Prediction intervals indicated potential overestimation of RS-MCOD effects. Conclusion RS-OCOD can significantly enhance a player’s CMJ ability, while RS-MCOD can notably improve sprinting and COD abilities. These findings advocate for the incorporation of RS-COD into training programs to boost competitive performance. However, the effectiveness of RS-COD may vary based on the number and complexity of directional changes incorporated into the training regimen. Among them, RS-MCOD is prioritized for sports requiring frequent directional changes, whereas RS-OCOD enhances vertical jump performance in explosive sports.