Pretty much anything from Deore upwards will work fine. Rapid rise(low normal)means the mech rests in low gear(large sprocket)with no cable tension, top-normal rests at the smallest sprocket. Shadow type mechs stick out to the side of the bike less than ordinary types and have a shorter section of cable to feed them (make sure it's not too short as it will restrict movement of the mech when you set up the B-tension screw properly which is necessary for the best shifting.).Long and short cage are self explanatory, but long cages cope better with chain slack over wide gear ranges, allowing silly gears like big-big or small-small to be used.
Hope you're less confused now.