Eh, everyone has their own style. I just sit there spinning it non stop until the throw feels right. Tried ignoring great throws in favor of shrinking the circle as small as possible this morning, obviously ~20 pokemon isn't nearly a big enough sample size but it did seem like my capture rate was at least the same, maybe higher. Given the choice between the xp bonus or a higher capture rate, I think I'd prefer the higher capture rate. With the shitty pokestop situation here in town, I want to stretch my ba...pokemon capture devices are far as possible.
baaaaaaaaalls.
I'll take the XP. I throw out thousands of regular pokeballs a week anyway.