However the attack gets a free throw if they don't get advantage. A warning is for something like pushing or holding the player while they try to get away or holding from behind. Generally you only give 3 warnings to a team. You don't give both advantage and a free throw either. Typically a shot at goal from 9m in which the arm gets hit while shooting, and which misses, deserves a free throw.
Free throws are more about the right to play the ball without interference.
The punishments are more to do with brutality and player behavior. There is one goal keeper and a maximum of 6 field players on court at a time. The ball-playing rules are in 3's. 3 seconds holding the ball. 3 m from the player when they are awarded a free throw.