I’d put it like this:
freerolls are a useful tool, but with limited value. They really help at the beginning: building volume, getting used to tournament structure, and learning patience and basic discipline. Especially if you don’t have a
bankroll or it’s very small, they’re almost the only realistic option.
But there’s a catch: the player pool in freerolls is often very chaotic. Because of that, you can develop habits that later hurt you in real-money games (for example, overvaluing marginal
hands or underestimating opponents’ aggression). So if the goal is to improve as a player, it’s important not to stay stuck in freerolls only.
The optimal approach is to use them as a stepping stone:
build a small bankroll
move up to micro stakes
start playing against more reasonable fields
Personally, I wouldn’t play freerolls regularly if I already had a bankroll — it’s better to invest time in games where your decisions actually have “weight.”