A golf swing training and exercise device incorporates a spring-loaded retraction reel which pays out and pulls back a flexible cord which is releasably attached to the shank of a golf club a practice training wand simulating a golf club, or alternatively to an attachment point on the user's practice glove. The important muscles for the user's golf swing are trained and strengthened by repeatedly pulling the cord against the tension of the reel. To make the path of each golf swing more visible to the user, the cord is made of a highly visible material. Additionally, a lightweight simulated golf ball is slidably attached to the cord to simulate an actual golf ball addressed by before each swing. The reel has a multi-function attachment means by which it may be secured to a fixed stake or post, or to the forward edge of a golf practice mat, or to the turf or sod of a golf playing surface.