Are you ready for spring?

The Casting Connection

March 2026

By Capt. Scott Swartz

Scott Swartz founded the Atlanta Fly Fishing School, which began in 1999. It is the largest such operation in the Southeast and the only Trout Unlimited “Gold Endorsed” school in the United States. His Florida Fly Fishing Schools started in 2008, helping anglers learn to successfully fly fish in saltwater.

With winter behind us it is time to gear up for spring fishing, but this does not require a trip to the fly shop. Like any sport, fly fishing places demands on your body. You may not notice in the first few casts, but picking it up again after not fishing much all winter or heading out on an exciting trip that requires casting all day could cause unnecessary problems.

I have led a lot of trips and have seen some almost ruined by failure to prepare physically. Injuries like blisters on the casting hand and raw stripping fingers can be dealt with, but repetitive stress injuries to the shoulder or elbow can make casting painful. Some things are hard to prepare for, but getting your casting shoulder ready is not one of them. It only takes a few minutes of simple stretches and strengthening.

It’s time to shape up for spring fishing.

You’ll want to address both muscles and joints, but conditioning muscles and conditioning joints is done differently. Whether you have been on hiatus all winter or you are preparing for a trip, stretching and strengthening can prevent injury.

STRETCHES: There are four that cover the basics. Just think “up-down-right-left”, and it is easy to remember. Reach up over your shoulder and touch your back, reach down and around to touch your back, pull your arm across your chest to one side then reach your arm out to the other side behind a door frame and lean in. Hold each position for ten or twenty seconds.

STRENGTHENING: Joints are different. Muscles benefit from heavy weight and low repetitions while joints benefit from light weight and high repetitions. Joints themselves do not get stronger, but the tissues surrounding them do, and this improves stability.

Elastic bands or tubing are perfect for simulating casting. They allow for light resistance and high repetitions in a near perfect motion. They are inexpensive, light weight, and commonly sold in drugstores.

An effective way to use these bands is to anchor them at shoulder height. I put one end through a door and close it. Some brands offer door anchors, but it is easy to tie a knot or use a dowel to keep the band from slipping through. Facing away from the door you can push, simulating the forward cast. Turning to face the door you can pull, simulating the back cast.

How many repetitions should you do? Bands vary in strength, and so do we, so start with a few and work your way up.

Before becoming a spring fishing machine get your arm and shoulder ready for action. It is easy to do and only takes a few minutes.

Send your questions or comments to: info@atlantaflyfishingschool.com