Answer: catching the ball is a better choice.
Explanation:
The collision of 2 objects involves involves large impact force since the force is inversely proportional to the time in which the momentum of the object changes.
Mathematically

If we catch the ball we increase the time in which the momentum of the ball is decreased thus the impact force that acts on us is lower as larger time is allowed for the ball to decrease it's momentum.
If we allow the ball to hit us the momentum of the ball changes in a short period of time thus applying a large impact force on our body thus increasing the chances of toppling.
I believe that the mechanical energy would transform from starting out as kinetic, the reaching the top it would be potential, then go back to kinetic as it is falling back down.
I'm not 100% sure that this is right but if I had to take a guess this is what I would say.
Visible light has more energy than microwaves but it has a smaller wavelength than microwave