So, from what I've noticed. The biggest mistake players make in freerolls is overvaluing their
hands. There is a fine line between being able to exploit this, and learning to fold when the price isn't right.
As far as exploiting this goes, if you're leading the action getting Max value in these spots is important, especially in spots when you flop well like two pair + you will get paid off by TP or even MP a large majority of the time. recognizing these spots is very important so you can exploit these players that will pay you off light.
On the other side of it, when you flop decent but have a player betting crazy amounts at you, it's okay to fold. Even if you fold the best hand. Being the better player, you will have more profitable spots in the later parts of the tournament. "bad" players like to get their money into a high variance scenario early on in tournaments to make the tournament "easier" to navigate. So by making a few "tough" folds and picking better spots you will make it further and cash much more in these free rolls. I know it looks enticing to snap off the 200bb shoves early on and you see these players quadruple up in the first hand and think man, that could be me.
What you generally don't see is that these players that quadruple up the first hand will generally be busted before late reg. is even over with. It's much better to wait until antes are involved and the fold
equity starts going up to start "making moves" and navigating through the tournament building your stack then.
As far as early on you want to stay away from multi-way pots. Against bad players or stations play a standard ABC
poker strategy. Be patient, and pick good spots. Once the late reg. is over with and the chips become more valuable start evaluating stack sizes, and make your money off the shorter stacks, and stay away from the bigger stacks. Late in the tournament when fold equity is through the roof, play to win. Keep your image as tight, but steal, and 3 bet at a fairly high amount. If you start noticing that you are getting it in and you're not ahead every time, you need to evaluate your range. You will bust with the best hand a large majority of the time, but this is part of the game. Over the long run, you will come out ahead.
Tournaments can not be won in the first few hands, but you can absolutely lose them in the first few hands. Protect your stack until it's worth something.